Workout of the Day
4 rounds of 4 minutes on 1 minute off
8 lunge steps (bodyweight)
6 power cleans
4 push jerks
You’ll want to test out the push jerk when deciding on your barbell weight. Go with a weight that allows you to keep the push jerks unbroken from the start. Your power cleans can be done in small sets or as quick singles. Do your best to recover a bit and catch your breath during the lunge steps.
standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb”
SWEAT
AMRAP in 30 minutes *
50 box step overs
100 drag rope singles
50 sit ups
100 drag rope singles
50 box step overs w/medball
100 drag rope singles
50 medball sit ups
100 drag rope singles
*Complete 10 burpees at 0:00, 5:00, 10:00, 15:00, 20:00 and 25:00
The number of burpees completed every 5 minutes can be adjusted if needed to allow for enough work time to make your way through the AMRAP. Do your best to keep track of where you are at so that you can jump right back in after each set of burpees.
standard: 16/10 lb., 20/20″
rx: 20/14 lb., 24/20″
sport: 30/20 lb., 24/20″