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Workout of the Day

FITNESS
A.
Segmented squat clean
5×2; Buliding; Rest 60s

Training notes:
•Pause below-the-knee, above-the-knee and mid-thigh – note that these are different pauses than last week.
•Prioritize positions over load lifted.
Record weights used.

B. EMOM 16:
1st: 30s DB hang squat cleans
2nd: 30s box jumps, step down
3rd: 30s DB push presses
4th: 30s burpees, no push-up

Training notes:
•Move at a steady pace throughout – shoot for minimal attrition between rounds.
•Same load on DBs throughout
•Burpees w/ no push-up should allow some recovery between rounds.
Record weight used.

PERFORMANCE
A.
Segmented squat clean
5×2; Buliding; Rest 60s

Training notes:
•Pause below-the-knee, above-the-knee and mid-thigh – note that these are different pauses than last week.
•Prioritize positions over load lifted.
Record weights used.

B. EMOM 16:
1st: 5 squat clean thrusters – drop each rep
2nd: 30s box jumps, step down (24”/20”)
3rd: 5 touch-and-go hang power cleans + 4 touch-and-go shoulder-to-overhead
4th: 30s burpees, no push-up

Training notes:
•Load on the barbell should be challenging but no misses
•Same load for thrusters and hang power cleans & shoulder-to-overhead.
•Burpees w/ no push-up should allow some recovery between rounds.
Record weight used.

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