Wed 3-18-15


Workout of the Day
Every two minutes, for 20 minutes (10 sets):
Clean x 1.1
(rest 5-10 seconds between singles)

Build over the course of the 10 sets – starting at 70-75% and ending around 85-90%.

Focus should be entirely on speed and mechanics. Do not increase the load if either are lacking.

Every minute, on the minute, for 12 minutes:
3 Power Cleans (165/110 lbs)
5 Ring Dips
7 Box Jumps (30″/24″)

Three sets, not for time, of:
Face-Down Chinese Plank x 60 seconds
Rest as needed
Weighted GHD Hip Extension x 8 reps @ 2014
Rest as needed


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