Workout of the day
Olympic lifting under fatigue. Push hard but keep form. Rest to change weight after strength.
The workout of the day consists of:
Strength (separate):
- Every 2:30 x 5 sets: 2 Power Cleans (build to heavy for the day) Rest as needed. Change weights for metcon.
Metcon (for time): 5 rounds
- 8 Power Cleans (RX: 60kg/135lb)
- 12 Push Press (RX: 50kg/115lb)
- 16 Box Jump Overs (60cm)
- 100m Single Arm KB Farmers Carry (24kg/53lb, switch at halfway) Rest as needed to transition.
Scaling
Intermediate:
- Power Clean 40kg/85lb
- Push Press 35kg/75lb
- Box 50cm
- KB Carry 16kg/35lb Beginner:
- 8 DB/KB Cleans (12.5kg/26lb each hand or 1 heavy, alternate)
- 12 DB/KB Push Press (same weight)
- 12 Step Overs (bodyweight, 40cm)
- 100m Farmers Carry (2 DB/KB or 1 per side, 8-12kg/26lb)
No equipment
- 16 backpack ground to overhead
- 16 backpack push press
- 16 broad jumps or step overs (target)
- 100m suitcase carry (backpack, heavy bag, water jug, switch hand at halfway)
Warmup
- 2 min rowing, biking, or jogging
- Joint circles: wrist, elbow, shoulder, hip, knee, ankle (10 each)
- Empty bar complex: 5 reps each (deadlift, clean, front squat, push press, back squat). 3 sets, ascend weight each set
Cooldown
- 2 min slow walk
- 3 min box breathing (4-4-4-4) in kneeling quad stretch or seated forward fold
