5 Clean Grip RDL’s
5 Muscle cleans
5 Front squats
Workout of the Day
Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the five sets to today’s heavy triple.
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 75-80%
3 Unbroken Power Cleans (225/145 lbs)
3 Bar-Facing Burpees
6 Unbroken Power Cleans (205/135 lbs)
6 Bar-Facing Burpees
9 Unbroken Power Cleans (185/125 lbs)
9 Bar-Facing Burpees
12 Unbroken Power Cleans (135/95 lbs)
12 Bar-Facing Burpees
Athletes must change their own weights. You may rest the barbell in the front-racked position, but if it stays on the floor any longer than one second, you must start the set over. If the loading is too heavy for you to perform safely, scale the loads to weights that make sense for you.
Rest until fully recovered, and then…
Row 1000 Meters
50 Chest-to-Bar Pull-Ups
30 Thrusters (95/65 lbs)
Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Every 6 minutes, for 30 minutes (5 sets), for times:
Run 800 Meters
Goal is to run each set as fast possible. Note times for each set.