Workout of the day

Long chipper. High pace. Strip plates as you go. Push your engine.

The workout of the day consists of:

For time:

• 20 Power Cleans (60/42/DB 2x15)
• 30 Push Press (50/35/DB 2x12.5)
• 40 Box Jump Overs (60/50/step overs)
• 50 Calorie Row
• 60m Bear Crawl

Scaling

Intermediate:

• 20 Power Cleans (42kg/90lb)
• 30 Push Press (35kg/75lb)
• 40 Box Jump Overs (50cm)
• 50 Calorie Row
• 60m Bear Crawl Beginner:
• 20 DB Power Cleans (2x15kg/35lb)
• 30 DB Push Press (2x12.5kg/26lb)
• 40 Step Overs (no jump, 40cm)
• 40 Cal Row or 500m Run
• 40m Bear Crawl

No equipment

• 30 broad jumps
• 30 push ups
• 40 step ups
• 50 jumping jacks
• 60m crawl or army crawl

Warmup

• 2 min cardio (row, bike, or jog)
• Joint circles: wrists, shoulders, hips, ankles
• 6 min EMOM: Odd: 8 Empty Bar Push Press Even: 10 Box Step Ups

Cooldown

• 2 min slow walk
• 3 min box breathing (4-4-4-4) in child’s pose or supine twist