WORKOUT OF THE DAY, APRIL 24TH 2019

STRENGTH:

#cleanfun

On the 2:00 x 5 Sets:

3 Power Cleans

1 Pausing Push Jerk + 2 Push Jerks

Set #1 – 65% of 1RM Clean and Jerk
Set #2 – 70% of 1RM Clean and Jerk
Sets #3+4+5 – Build to a heavy complex for the day.

 

WOD:

#the chief

5 Rounds of AMRAP 3:

3 Power Cleans (135/95)  *BeachFit KB Clean

6 Pushups

9 Air Squats

Rest 1:00 between each AMRAP.

CASHOUT:

#body armor

3 Giant Sets:

8 Barbell Bent Over Rows

16 Weighted Glute Bridges

8 Barbell Bent Over Rows

16 Hip Extensions or Barbell Good Mornings

Rest as needed.

 

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