– Strength: For this complex, perform 2 deadlifts + 1 power clean + 1 squat clean without setting down the barbell. 8 sets of this complex will be performed at 80% of weight established last Monday. 90 sec of rest between each set. Following these 8 sets, athletes will work up to a 1 RM squat clean using single reps until a failed rep
– Metcon: EMOM consisting of 4 movements including farmer’s carry, lunges, a plank, and burpees. Today’s metcon is a lower intensity, recovery workout with the focus being on maintaining proper form. Each interval should easily be completed within the minute.
8 sets of 2 Deadlift + 1 Power Clean + 1 Squat Clean @80% of last Monday, complete a set every 90sec
1 Rep of Squat Clean adding weight until you miss.
Min 1: 100 Ft. Heavy Farmer Carry
Min 2: 20 BW Walking Lunges
Min 3: 30-sec RKC Plank
Min 4: 10 Burpees
L1: (10 Walking BW Lunges) (20s Plank) (7 Burpees per round)
5 Minutes of Parasympathetic Breathing