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Workout of the Day

Fitness
A. 5 attempts:
4 cone change of direction drill
-Rest as needed

Training notes:
4 cone drill

Record best time. Compare to week of 5/7.

B. In teams of two, partners switch as necessary—
10 rounds:
14 row/bike calories
14 DB snatches, alternating
-Into
10 rounds:
10 double DB hang clean & jerks
14 row calories
*28 minute cap.

Training notes:
-Stand up the hang cleans to lockout before beginning the first rep.
-Partners can switch as necessary. Working with a partner will allow you to push, but this is a lot of work so do not redline in the first five minutes just because you want to keep up with your partner.

Record total time. Compare to week of 4/30.

Performance
A. 5 attempts:
4 cone change of direction drill
-Rest as needed

Training notes:
-4 cone drill

Record best time. Compare to week of 5/7.

B. In teams of two, partners switch as necessary—
10 rounds:
50 double-unders
15 power snatches (75/55)
-Into
10 rounds:
10 double DB hang clean & jerks (35/hand – 20/hand)
14 row calories
*28 minute cap.

Training notes:
-The first piece is a variation of 11.1/14.1
-Stand up the hang cleans to lockout before beginning the first rep.
-Partners can switch as necessary. Working with a partner will allow you to push, but this is a lot of work so do not redline in the first five minutes just because you want to keep up with your partner.

Record total time. Compare to week of 4/30.

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