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Workout of the Day

FITNESS
A.
Power clean & push jerk
4×3; Building; Rest 90-120s

Training notes:
•Reset each rep – not touch-and-go.
•We’ve been working on a lot of positional stuff for weightlifting – don’t let that work go out the window now that we are doing the lifts without pausing.
Record weight lifted.

B. EMOM 15:
1st: 3 position power clean (above-the-knee, below-the-knee, floor)
2nd: 30s burpees
3rd: 30s lateral barbell hops

Training notes:
•Prioritize positions over load lifted on power cleans

PERFORMANCE
A.
Squat clean & split jerk
3,2,3,2; Waveload; Rest 90-120s

Training notes:
•Reset each rep – not touch-and-go.
•Waveload looks something like this: 225 x3/255 x2/245 x3/275 x2
•We’ve been working on a lot of positional stuff for weightlifting – don’t let that work go out the window now that we are doing the lifts without pausing.
Record weight lifted.

B. EMOM 15:
1st: 3 touch-and-go squat cleans
2nd: 10 lateral barbell burpees
3rd: 50 double-unders

Training notes:
•Squat clean weight should be tough but no misses.
•Scale double-unders reps so that they take no longer than 40 seconds.
Record weight used on squat cleans.

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