Mon Nov 21 "Doce"

Workout of the day

Move

4 Minute AMRAP, 4 Minute Rest, x3:
90s Cal Row
60s Hang Power Cleans
90s Burpees

*Weight starts light and builds to moderate

1) Hang Squat Clean + Jerk: Every 2.5 Minutes x 6 Rounds:
2 @ 73%, 2 @ 73%, 2 @ 78%, 2 @ 78%, 1 @ 83%, 1 @ 83%

2) “Doce”

4 Minute AMRAP, 4 Minute Rest, 3 Rounds:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs @ 24/20

R1: 135/95, R2: 115/85, R3: 95/65

Stimulus

1) Do 6 sets of 1 Hang Squat Clean + 1 Jerk, building to a technical load

2) Get through the row and cleans as fast as you can, slug it out with BBJO (can be step-overs). Goal is to get further each time due to decreased power clean weight (yes you should be able to complete at least one round each time)