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Writer's pictureAaron Marcelino

07/03/23 Tuesday Workout of the Day

Warm Up:

6 minute AMRAP, For Quality:

9 Cal Row

9 Burpees Over Rower

9 Inchworm Push-Ups

- then -

3 minute AMRAP, For Quality:

5 Hollow Rock

30sec Wall Sit


Barbell Prep / Technique

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

into..

3-5 Sets

3 Position Power Clean, adding weight to 60% on each set


METCON

"Nash-Vegas"

3 Rounds, For Time:

32/24 Cal Row

24 Alt Dumbbell Hang Clean and Jerks 22.5/15kg

16 Burpee Box Jumps 24/20''

8 Power Cleans 85/55kg


Time Domain: 15:00-20:00

Time Cap: 20 minutes


Recovery

1:00/1:00 Couch Stretch


Optional Accessories: Core Work

12:00 AMRAP, For Quality

:30/:30 Side Plank Hold


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