Tuesday

WORKOUT OF THE DAY

BEYOND RXD

Squat Clean and Jerk
3-3-5-5-10

RXD

Squat Clean and Jerk
3-3-5-5-10

FITNESS

Squat Clean and Jerk
3-3-5-5-10

 

COMPETITOR WOD

PART 1:

To be done 30 minutes before class

Front Squat (pause)
3-2-2-1-1-1
– Build to a heavy single across the working sets. There is a 1 second pause in the bottom; try to match your current clean PR.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
9-7-5
Power clean (225/155)
Muscle up

– Goal is to finish in under 5 minutes. Consider scaling the weight to ensure you can finish in a timely manner.

 

 

COMPETITOR WOD

PART 1:

Front Squat (pause)
3-2-2-1-1-1
– Build to a heavy single across the working sets. There is a 1 second pause in the bottom; try to match your current clean PR.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
9-7-5
Power clean (225/155)
Muscle up

– Goal is to finish in under 5 minutes. Consider scaling the weight to ensure you can finish in a timely manner.