Friday, September 28th, 2018

Strength:  Squat clean
OTM x 4 – 3 position squat clean (high hang, knee level, floor)
0:00 – 3 position squat clean @ 55% of 1RM squat clean
1:00 – 3 position squat clean @ 55%
2:00 – 3 position squat clean @ 60%
3:00 – 3 position squat clean @ 60%

4:00 – Rest
OTM x 4 – 3 position squat clean (knee level, floor)
5:00 – 2 position squat clean @ 63%
6:00 – 2 position squat clean @ 66%
7:00 – 2 position squat clean @ 69%
8:00 – 2 position squat clean @ 72%
9:00 – Rest
OT1:30M x 5 – 5 single squat cleans
10:00 – 1 squat clean @ 78%
11:30 – 1 squat clean @ 81%
13:00 – 1 squat clean @ 84%
14:30 – 1 squat clean @ 84%
16:00 – 1 squat clean @ 84%
Workout of the Day:
“Up Front”
Alternating EMOM x 10 (5 rounds):
Even minutes:  5 thrusters
Odd minutes200 meter run
 
-Compare to 07/28/17