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03/05/24 Friday Workout of the Day

Warm-Up

2 Sets, For Quality

1:00 minute Cardio Choice

5 Inchworm Push-Ups


Into.. 


2 Sets, For Quality Speed + Power


Weightlifting

Every 2:00 minutes, 8 Sets

1 Clean and Jerk, starting @ 70% and building to a Heavy for the Day


Conditioning

"Abracadabra"


10 Rounds for Time

3 Clean-and-Jerks 61/43kg

3 Bar Facing Burpees


Time Domain: 3:00-7:00 minutes


Time Cap: 10:00 minutes


PRVN Recovery #9


Optional Accessories 

12:00 minute EMOM

min 2: 5 High Box Jumps

min 3: Rest minute


Clean Pulls @ 90-95% of 1RM


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