WORKOUT OF THE DAY, NOVEMBER 16TH 2018


Published November 16, 2018


STRENGTH:

#Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 76% of 1RM Front Squat For Both Lifts

WOD:

#smooth criminal

AMRAP 15:

60 Double-Unders (Scale to 120 Singles)

30 Wallballs (20/14lbs)

15 Deadlifts (245/165lbs)  *Scale to something you could 15+ Reps unbroken when completely fresh

OPTIONAL OLY CASHOUT:

On the 0:00 - 1 "Big Clean" Complex @ 50%
On the 4:00 - 1 "Big Clean" Complex @ 55%
On the 8:00 - 1 "Big Clean" Complex @ 60%

On these repetitions, we will be completing only the squat cleans of the classical "Big Clean" Complex. 
These percentages are based off our 1RM Squat Clean.

Each complex is a total of (9) repetitions:
1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean
1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean
1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean

The aim is to hold onto the bar for all (9) repetitions.

 


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