Yesterday we got after the upper body but let the legs rest from any hard contractions under load, that means today we load ‘em up and see what they can do! You may still be feeling some delayed onset muscle soreness from Wednesday, so don’t be surprised if this is true. Build to a relative 1rm of the squat clean and then get after the conditioning with a steady moving mentality through the 15:00. Singles on the squat cleans today is a smart choice to focus on fast transitions and steady work for the other movements. Often, touch and go reps on the barbell on a day like this will merely lead to a spiked heart rate and then lots of standing around waiting to regain physical control of yourself.
200m Run
100 Single under
10 No push up burpee
2 rounds
_________
10 Walking lunge + overhead reach
10 lateral lunges
5 Air squat
3 drop squat (drop into squat from standing tall, fast!)
2 rounds
_______
5 Deadlift
3 Hang clean
2 Hand squat clean
2 rounds
Squat Clean
Build to a heavy single in 15:00
RXConditioning
5 Squat Clean (135/95lb.)
7 Burpee to rig
10 Toes to bar
15:00 AMRAP
Intermediate:
5 Squat Clean (95/65lb.)
7 Burpee to rig
10 Toes to bar/hanging leg raise
15:00 AMRAP
Baseline:
5 Hang Squat Clean (35/15lb.)
7 Burpee to rig
10 V up or lying leg raise
15:00 AMRAP
3x :40 max reps GHD Sit Ups
Rest as needed between sets.
Squat Clean
Build to a heavy single in 15:00
