Workout of the Day 1/23/2015

Weightlifting:

Performance –
Clean 15×1 EMOM

*Start at 80%, add load after no fewer than two, no more than four good lifts

Fitness –
Clean 15×1 EMOM

*Add load at coach’s discretion

Conditioning:

Performance –
For time:
In teams of 2 or 3

Run 800m
50 power snatch, 75#/55#
50 pullups
50 walking lunges
50 sit-ups
50 shoulder-to-overhead, 75#/55#
50 kettlebell swings, 24kg/16kg
Run 800m

*Split up the work however you’d like, except both partners must complete each 800m run

Fitness –
For time:
In teams of 2 or 3

Run 800m
50 DB snatch,
50 Ring rows
50 walking lunges
50 sit-ups
50 DB Press
50 kettlebell swings, 24kg/16kg
Run 800m

*Split up the work however you’d like, except both partners must complete each 800m run.

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