Workout of the Day
3 Rounds
Run 800
9 Power Clean (135/95)
15 Pull Ups
Each of these three things is going to require focus and trying to maintain high intensity throughout. Don’t let the run become a “rest jog”. Go hard. Aim for no more than two sets in both the cleans and the pull ups.
Pull Ups scale to jumping, bands or steep ring rows.
Movements:
Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Ring Row | Row | Run
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Barbell Bettys
3 Rounds Not for Time
Working on a bench:
10 DB Rows (5 each side)
10 DB Flys
10 DB Floor Seated OH Presses
Movements:
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For time:
•Row 250 meters
•20 bench presses with barbell
2 minutes rest
•Row 500 meters
•15 bench press, adding some weight
2 minutes rest
•Row 750 meters
•10 bench presses, adding weight again
Movements:
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