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Workout of the Day

Fitness
A. 3 pause power clean
4×2; 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.

Record heaviest weight used and all weights lifted in training notes.

B. EMOM 9:
Mins 1-3: 1.1.1 clean pulls
Mins 4-6: 1.1 clean pull
Mins 7-9: 1 clean pull

Training notes:
-Increase weight as reps decrease.
-These should all be challenging but technically sound.
-Prioritize good positions off the floor and explosive vertical hip extension.
-Arms stay straight on clean pulls.

Record weights used for each interval in training notes.

C. 10 min AMRAP:
20 reverse DB lunges, alternating
15 box jumps, no rebound
10 assault bike/row calories

Training notes:
-Hold DBs at side on lunges
-This should be a grind – pace accordingly.

Record rounds completed.

Performance
A. Squat clean
Build to a tough 2 for today in 12 minutes

Training notes:
-Reset each rep. These are NOT touch-and-go.
-Rest 3-10s between reps.
-Build quickly.

Record heaviest 2 for today.

B. EMOM 9:
Mins 1-3: 3 touch-and-go squat cleans
Mins 4-6: 2 touch-and-go squat cleans
Mins 7-9: 1 squat clean

Training notes:
-Increase weight as reps decrease.
-These should all be challenging but technically sound. If you struggle with touch-and-go, drop the weight to make the reps look good.

Record different weights used for intervals in training notes.

C. 10 min AMRAP:
20 single-arm DB squat snatches, alternating (50/35)
15 box jumps, no rebound (30”/24”)
10 assault bike/row calories

Training notes:
-Single-arm DB overhead squat can be a positional challenge. Modify to DB front squat as necessary.
-This should be a grind – pace accordingly.

Record rounds completed.

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