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Workout of the Day

Fitness
A. Back squat
3×3; Across; Rest 2 min
Training notes:
-Find a weight that is challenging but sustainable for 3 sets. First set should probably be a 7/10 in terms of difficulty. Last set should be an 8/10 – maybe a 9/10.
-Should be heavier than the sets of 5 you did last time.

B. EMOM 16:
1st: 30s assault bike/row @ high effort – easy spin/row remainder of the minute
2nd: 30s double KB deadlifts
3rd: 30s assault bike/row @ high effort – easy spin/row remainder of the minute
4th: 30s burpees
Training notes:
-Pace on bike and row should not drop off over the 16 minutes.
-You should be out of breath after the bike/row, but not so fatigued that you struggle to complete the other movements.
-Burpees and KB deadlifts should be unbroken for 30s at high effort/quick cycle time.

Performance
A. Back squat
3×3; Building; Rest 2 min
Training notes:
-Build in weight each set. You should have three “working” sets though – meaning that each set that “counts” should have RPE of at least 7/10.
-Top set is not necessarily a 3 rep max.

B. EMOM 16:
1st: 10s assault bike/row @ 100% – easy spin/row remainder of the minute
2nd: 5 touch-and-go squat clean thrusters (tough)
3rd: 10s assault bike/row @ 100% – easy spin/row remainder of the minute
4th: 5 touch-and-go power clean & jerks (same weight as thrusters)
Training notes:
-Pay attention to the top pace that you’re able to hit on the bike and row – and shoot to hit that every time. Use rpms/watts on the bike and calories per hour on the row.
-Set your damper to 10 if you’re rowing.
-Barbell movements must be touch-and-go – reduce weight if you’re unable to maintain touch-and-go throughout.
-Touch-and-go on clean & jerks includes in the front rack position between the clean and the jerk – not just on the ground.

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