WORKOUT OF THE DAY, APRIL 30TH 2021

WOD:

#gottohavefaith

4 Rounds (Rest 3 min after each round)

30/24 Calorie Row 

15 Burpee Box Get Overs (24”/20”)  Rx+48 inch

10 Power cleans (185/125) Rx+205/145  *No higher than 75% of 1RM

STRENGTH:

#Jerk Balance+ Behind the neck push press in jerk split stance:

(3+3) x 3

* Rest 60-90 seconds between sets

#Pause Dip (pause for 2 second in the bottom of the dip) + Dip + Jerk:

(1+1+1) x 4 80-85%

* Rest 60-90 seconds between sets

#Power Clean + Clean and Jerk:

– (1+1+1) x 5 sets

* Rest 2 minutes between sets

Build in weight throughout the 5 sets. Work to end around 85-95% of 1RM power clean. 

Work between 75%-85% 1RM Power Clean

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