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05/06/23 Monday Workout of the Day

Aaron Marcelino
Jun 3, 2023
1 min read

Warm-Up

2 Sets, For Quality

6 Barbell Upright Rows

6 No Dip Muscle Cleans

10 Behind the Neck Elbow Punch Through

6 Behind the Neck Press in Split

3 Barbell Squat Jumps

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5 Sets x 3 Seated Box Jump to High Box

*increase height on each set

Weightlifting

Clean and Jerk Complex

Every 2:00 minutes, 6 Sets

Power Clean + Thruster + Front Squat + Split Jerk

Rest 10 seconds

2 Pause Clean High Pulls or Segmented Clean Deadlift

*Pause is above the knee

"What’s Normal Anyways?"

7 Rounds for Time

7 Power Cleans

7 Thrusters

7 Bar Facing Burpees

Load: 43/30kg

Time Domain: 7:00-11:00

Time Cap: 15:00

Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

4 Sets

10 Behind the Neck Strict Press

6/6 Dual KB Front Rack Step-Up

20KB Gorilla Rows(10/10)

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