Workout of the day – Thursday June 24th
Warm up
6 min AMRAP:
10 jumping squats
10 barbell good mornings
10 empty BB hang clean and jerks
Strength
5 sets, increasing throughout to find a challenging weight of the following complex:
1 power clean + 2 hang squat cleans + 2 front squats
This is the same volume of squats as last week, with one hidden in the clean.
Metcon
4 rounds, 90 secs per station, for max reps
Station 1: Hang Power Cleans, 115/75 lbs
Station 2: Cal ski
Station 3: Box Jump Overs, 30/24 in
Station 4: Rest
EVF360
A) 6 rounds for max reps, 1 min per station
Row for calories
Burpees
Double unders
Rest
B) 4 rounds for time:
8 double dumbbells Arnold presses
16 mountain climbers
8 double dumbbells snatches
16 double dumbbells front squats
8 inverted burpees
Outdoor
A) 6 rounds for max reps, 1 min per station
Shuttle run 25 ft.
Burpees
Double unders or lateral jumps over dumbbells
Rest
B) 4 rounds for time:
8 double dumbbells Arnold presses
16 mountain climbers
8 double dumbbells snatches
16 double dumbbells front squats
8 inverted burpees
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