October 27, 2015 – Competition

Workout of the Day
A.
Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean @ 70-80%

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Clean x 1 rep @ 85-95%

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps

B.
Back Squat
*Set 1 – 5 reps
*Set 2 – 4 reps
*Set 3 – 3 reps
*Set 4 – 2 reps
*Set 5 – 1 rep
Rest 3 minutes between sets.

Make all sets heavy, but achievable; MAKE EVERY REP SUCCESSFUL!

C.
Complete as many rounds and reps as possible in 10 minutes of:
10 Overhead Walking Lunges (135/95 lbs)
3 Muscle-Ups

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

Three sets of:
Row 3000 Meters @ 10 seconds slower than your 5k pace
Rest 3 minutes