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21/3/23 Tuesday Workout of the Day

Aaron Marcelino
Mar 18, 2023
1 min read

Warm Up

10 minute AMRAP, For Quality:

1:00 Cardio Choice

10 Deep Squat w/Thoracic Rotations

5/5 Single Arm Kettlebell Clean and Jerk, Light Load

5/5 Single Arm Kettlebell Thrusters, Light Load

Weightlifting: Clusters / Thrusters

Every 3:30 minutes, 5 sets, complete the following:

3 Cluster @ 70%, unbroken (tng)

2 Thrusters @ 80%, unbroken

1 Thruster @ 87-90%

METCON (10min CAP)

"The Broker"

For Time:

21-15-9

Dual KB Hang Clean and Jerk 24/16kg

Chest to Bar Pull-Ups

Recovery

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5Side Lying Thoracic Rotations

Optional Accessories

4 Sets, For Quality

8-10 Feet Elevated Ring Push-Ups

8-10 Feet Elevated Ring Rows

8/8 Half Kneeling KB Chop and Lift

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