Workout of the Day
Fitness
A.
Four sets of:
Front or Goblet Squat x 6 reps @ 3011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds
B.
For time:
10 Strict Pull-Ups
20 Wall Ball Shots
30 Kettlebell Swings
400 Meter Run
30 Kettlebell Swings
20 Wall Ball Shots
10 Strict Pull-Ups
 
Performance
A.
Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.
B.
For time:
10 Power Cleans (155/105 lbs)
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
400 Meter Run
30 Wall Ball Shots
20 Pull-Ups
10 Power Cleans