Wednesday, September 19th, 2018

Strength:  Squat clean
OTM x 4 – 3 position squat clean (high hang, knee level, floor)
0:00 – 3 position squat clean @ 50% of 1RM squat clean
1:00 – 3 position squat clean @ 50%
2:00 – 3 position squat clean @ 55%
3:00 – 3 position squat clean @ 55%

4:00 – Rest
OTM x 4 – 3 position squat clean (knee level, floor)
5:00 – 2 position squat clean @ 60%
6:00 – 2 position squat clean @ 63%
7:00 – 2 position squat clean @ 66%
8:00 – 2 position squat clean @ 69%
9:00 – Rest
OTM x 5 – 5 single squat cleans
10:00 – 1 squat clean @ 75%
11:00 – 1 squat clean @ 78%
12:00 – 1 squat clean @ 81%
13:00 – 1 squat clean @ 81%
14:00 – 1 squat clean @ 81%
Workout of the Day:
“Impulse”
8 rounds for time of:
10 burpees
15 jumping lunges (alternating)
20 double unders
25 yard shuttle sprint (5 x 5)
-Rest 90 seconds
-Score is total time including rest.
-Compare to 02.06.15