Wednesday June 22, 2016

Strength:

3 sets of 10 unbroken Power Cleans, 135/95 or 50-60% of 1RM

*Choose a challenging weight to go unbroken, this is not a timed workout, rest as needed between sets.

Metcon:

21-18-15-12-9-6-3

  • Double-Under x2 (42-35-30 etc.. or Scale singles x3)
  • Weighted situp (20/14)
  • Deadlift (185/135, Scale: 40% of 1RM)

*Be smart about deadlift weight, there will be a 15 min time cap! Rx+ go with GHDSU and 225/185 Deadlifts if you're feeling froggy.

Cool Down:

Foam roll, don't wait to roll until your sore. Rolling after workouts is the best time for it.