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Workout of the Day

FITNESS 
A. Segmented power clean + Below-the-knee power clean + Above-the-knee power clean
4x(1+1+1); Building; Rest 90-120s
 
Training notes:
•Hang onto the bar between reps.
•Pause below-the-knee on segmented cleans: https://www.youtube.com/watch?v=JtEJlFr_DUs
•Prioritize positions over load lifted.
 
Record weight used.
 
B. EMOM 16:
1st: 3 power cleans + 3 push jerks
2nd: 30s assault bike/row @ consistent effort
 
Training notes:
•Pace cyclical stuff to prioritize barbell work.
 
Record weight used and pace on cyclical pieces.
 
PERFORMANCE
A. Segmented power clean + Below-the-knee power clean + Above-the-knee power clean
4x(1+1+1); Building; Rest 90-120s
 
Training notes:
•Hang onto the bar between reps.
•Pause below-the-knee on segmented cleans: https://www.youtube.com/watch?v=JtEJlFr_DUs
•Prioritize positions over load lifted.
 
Record weight used.
 
B. EMOM 16:
1st: 3 power cleans + 3 front squats + 3 shoulder-to-overhead
2nd: 30s assault bike/row @ consistent effort
 
Training notes:
•Barbell complex should be unbroken.
•Build weight on barbell complex as able throughout.
•Pace cyclical stuff to prioritize barbell work.
 
Record weight used and pace on cyclical pieces.
 
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