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Workout of the Day

Fitness
A. Clean pull
2,2,2,1,1; Building; Rest 2 min
Training notes:
-Reset each rep. Not touch-and-go.
-Top single should be at or above 1RM clean.
-Keep your damn arms straight.
-Focus on driving hips straight up – avoid pushing hips forward and allowing the bar to come flying off of your body on extension.

B. 3 sets on 4 minute interval @ escalating pace per set:
15 ball slams
10 burpee box jumps
5 ball slams
5 burpee box jump overs
*First set at moderate pace. Last set fast.
+
3 sets on a 4 minute interval @ escalating pace per set:
21/15 assault bike/row calories
15 DB thrusters
9/6 assault bike/row calories
*First set of each at moderate pace. Last set fast.
Training notes:
-Control your pace on the first set by keeping cycle time on each movement under control.
-Speed up by cycling each movement more quickly and by moving more quickly on transitions.
-Choose a weight/rep scheme that allows you to finish each set with at least some rest.
-If you do not have negative splits on this (ie last set is your fastest set), you did this wrong.

Performance
A. Clean pull
2,2,2,1,1; Building; Rest 2 min
Training notes:
-Reset each rep. Not touch-and-go.
-Top single should be at or above 1RM clean.
-Keep your damn arms straight.
-Focus on driving hips straight up – avoid pushing hips forward and allowing the bar to come flying off of your body on extension.

B. 3 sets on 4 minute interval @ escalating pace per set:
20 ball slams (30/20)
10 burpee box jump overs (24”/20”)
10 ball slams (30/20)
5 burpee box jump overs (24”/20”)
*First set at moderate pace. Last set fast.
+
3 sets on a 4 minute interval @ escalating pace per set:
21/15 assault bike/row calories
15 DB thrusters (50/hand – 35/hand)
9/6 assault bike/row calories
*First set of each at moderate pace. Last set fast.
Training notes:
-Control your pace on the first set by keeping cycle time on each movement under control.
-Speed up by cycling each movement more quickly and by moving more quickly on transitions.
-Choose a weight/rep scheme that allows you to finish each set with at least some rest.
-If you do not have negative splits on this (ie last set is your fastest set), you did this wrong.

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