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Workout of the Day

FITNESS
A.
Segmented clean pull
4×2; Building; Rest 90s

Training notes:
•Pause below-the-knee, above-the-knee and mid-thigh – note that these are different positions than the last time we did segmented clean pulls
•Prioritize positions over load lifted. Do not go heavier than 1RM snatch.
Record weight lifted.

B. 5 min AMRAP:
5 Russian KB swings (tough)
5 push-ups, hand-release
5 vertical ring rows
+
(Rest 5 min)
+
5 min AMRAP:
10 Russian KB swings (tough)
10 push-ups, hand-release
10 vertical ring rows

Training notes:
•See how you react to the difference between smaller and larger sets of these movements.
Record reps on each AMRAP.

PERFORMANCE
A. Segmented clean pull
4×2; Building; Rest 90s

Training notes:
•Pause below-the-knee, above-the-knee and mid-thigh – note that these are different positions than the last time we did segmented clean pulls
•Prioritize positions over load lifted. Do not go heavier than 1RM snatch.
Record weight lifted.

B. 5 min AMRAP:
1 power clean (205/125)
1 bar muscle-up
1 wall climb
+
(Rest 5 min)
+
5 min AMRAP:
5 power cleans (205/125)
5 bar muscle-ups
5 wall climbs

Training notes:
•See how you react to the difference between doing singles and larger sets of these challenging movements.
•Scale by selecting a movement that is moderately challenging for a single rep for upper body pulling for bar muscle-ups.
Record reps on each AMRAP.

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