Heyday Elite Fitness Blog

Power Friday

Workout of the Day
A. Work to a heavy TnG power clean
B. 3.3.3.3 power clean @65% A rest :15
C. 3 Rounds for time
500m row
25 wall balls
400m run
Competition
AM
A) Row Cal
8
40
17
23
54
12
31
18
Total: 200cal
Rest: 1:1
B) Rest Fully
C) Do It Again In REVERSE
PM
A) Thruster
Heavy Triple
B) Front Squat @ 60% A
5.5.5.5.5 Rest: 15-20sec
C) HSPU
3
12
7
18
10
Total: 50
Rest: No More Than 15 Sec
D) Cond:
3 Rds
5 HPS (155)
10 OHS (155)
10 T2B
5 Bar MU
Rest 4min
REPEAT

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