Thursday, March 23rd

Workout of the Day
Fitness
A.
Three sets of:
Turkish Get-Ups x 6 reps (3 each arm)
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Zercher hold good morning (use sandbag or medball) x 10 reps
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
10 Push-Ups
20 Kettlebell Swings
Performance
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
185/1125 lb Power Clean
Ring Muscle-Up
OR…
Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
 

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