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15/02/24 Thursday Workout of the Day

Warm-Up

3 Sets, For Quality

1:00 minute Row: Increase Intensity on Each Set

1 “Barbell Complex”


“Barbell Complex”

3 Clean Grip Deadlift

3 Hang Clean High Pulls

3 Hang Muscle Cleans

3 Front Squats

3 Push Press

3 Barbell Squat Jumps for Max Height


Conditioning

"John Keats"


Every 15:00 minutes, 2 Sets (30:00 minutes Total)

30/24 Calorie Row

6 Clean and Jerks @ 75%

20/16 Calorie Row

4 Clean and Jerks @ 80%

10/8 Calorie Row

2 Clean and Jerks @ 85%


% Based on 1-Rep Clean and Jerk


*Score = Combined Working Time


Time Domain: 7:00-10:00 minutes/ Set

Time Cap: 12:00 minutes/ Set


PRVN Recovery #9


Optional Accessories 

4 Sets: For Quality

Rest as needed between exercises


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