November 10, 2015 – Competition

Workout of the Day
A.
Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean @ 75-85%

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Clean x 1 rep @ 90-95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps @ 95-105%

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.

*Goal is for each set to be heavier than last week.

C.
Complete as many rounds and reps as possible in 10 minutes of:
6 Front Squats (225/155 lbs – taken from the floor)
30 Double Unders

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

Two sets of:
Row 4000 meter @ 10 seconds slower than your 5k PR pace per 500 meters
Rest 4 minutes