7/22/2016

 In Blog, Workout of the Day

“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates

Friday

Skill

  1. Front squats
    1. 5 at 40%
    2. 5 at 50%
    3. 5 at 60%

Athlete

  1. For max reps
    1. 0:00-5:00
      1. 3 squat clean thruster at 155/115
      2. 5 burpees over bar
    2. 5:00-11:00
      1. 3 power cleans at 155/115
      2. 3 shoulder to OH at 155/115
      3. 20 DU
    3.  11:00-finish
      1. 500m row time trial

Fitness

  1. For max reps
    1. 0:00-5:00
      1. 3 squat clean thruster at 115/75
      2. 5 burpees over bar
    2. 5:00-11:00
      1. 3 power cleans at 115/75
      2. 3 shoulder to OH at 115/75
      3. 40 singles
    3.  11:00-finish
      1. 500m row time trial

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