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Workout of the Day

FITNESS
A. 3 pause power clean
4×1; 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.
-Only build in weight if your technique is very solid.

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

B. EMOM 3:
1.1.1 clean high pulls
-Into
E30s for 3 min:
1 clean high pull
-Into
EMOM 3:
1.1.1 clean high pulls

Training notes:
-Arms bend on clean high pulls – drive up vertically and allow the bar to rise up.
-Adjust weight as necessary based upon the changing intervals.

Record weights used for each interval in training notes.

C. 10 min AMRAP:
200m run
15 DB hang power cleans
200m run
15 DB shoulder-to-overhead

Training notes:
-DB power cleans are from the hang – not from the ground like for performance.

Record rounds completed.

PERFORMANCE
A. Squat clean
Build to a tough single for today in 12 minutes

Training notes:
-Build quickly.
-Not a 1RM – no more than 1 miss for today.

Record heaviest single for today.

B. EMOM 3:
3 touch-and-go squat cleans
-Into
E30s for 3 min:
1 squat clean
-Into
EMOM 3:
3 touch-and-go squat cleans

Training notes:
-Change weight as necessary based upon varying pace on the intervals.
-These should all be challenging but technically sound. If you struggle with touch-and-go, drop the weight to make the reps look good.
-Ideally, the weight used for the first 3 minutes should be the same weight used for the last three minutes.

Record different weights used for intervals in training notes.

C. 10 min AMRAP:
200m run
15 DB power cleans (50/hand – 35/hand)
200m run
15 DB shoulder-to-overhead (50/hand – 35/hand)

Training notes:
-This should be a grind – pace accordingly.
-Touch one head of DBs to ground on DB power cleans.

Record rounds completed.

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