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Workout of the Day

Fitness
A. 3 pause power clean
4×3; Rest as needed
Training notes:
Pause above-the-knee, mid-thigh and in receiving position
-Actually pause – the point of pausing is to really understand and own your position in space. If you don’t pause, you don’t learn.
-Rest between reps. Not touch-and-go.
-Only build in weight if your technique is very solid.

B. E30s for 5 minutes:
1 clean pull
-Into
E20s for 5 minutes:
1 clean pull
Training notes:
-Clean pulls should be heavy but fast.
-Change weight as necessary as rest time decreases.

C. 10 min AMRAP:
10 half Turkish get-ups, alternating
10 jumping squats
10 assault bike/row calories
Training notes:
-Half Turkish get-ups will be a bottleneck in this workout, so the other pieces must be paced relative to those.
-Full depth on jumping squats. Also – actually jump don’t just hop. Make these hard.

Performance
A. Squat clean
Build to a tough 5 for today in 12 minutes
Training notes:
-Reset each rep. These are NOT touch-and-go.
-Rest 3-10s between reps.
-Build quickly. You will probably get three actual attempts – sets of 5 take longer to recover from than sets of 2 or 3.

B. E30s for 5 minutes:
1 squat clean
-Into
E20s for 5 minutes:
1 squat clean
Training notes:
-Reps should be tough but fast. No misses.
-Change weight as necessary as rest time decreases.

C. 10 min AMRAP:
10 Turkish get-ups, alternating (53/35)
10 jumping squats
10 assault bike/row calories
Training notes:
-Turkish get-ups will be a bottleneck in this workout, so the other pieces must be paced relative to those.
-Full depth on jumping squats. Also – actually jump don’t just hop. Make these hard.

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