210626

Workout of the Day for 8am Saturday, June 26th, 2021:

3 Sets*:
3 High Hang Clean
2 Hang Clean (Above the knee)
1 Hang Clean (Below the knee)

*Build Each Set

6 Min EMOM:
2 Front Squat @ 65% 1RM

Clean EMOM:
Week 1

3 x 4 @ 60%
3 x 3 @ 65%
3 x 2 @ 70%
3 x 1 @ 75%

*1 minute rest Between sets

Workout of the Day for 9am Saturday, June 26th, 2021:

Death by 10m Sprints

With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

* Touch the line for each 10m sprint except the last sprint. Starting on Minute 6. Capped at Minute 17.

“Linda”

10-9-8-7-6-5-4-3-2-1 Reps:
Deadlift (1½ bodyweight)
Bench Press (bodyweight)
Clean (¾ bodyweight)

Use three separate barbells. Perform the movements in the order listed and follow the “descending ladder” rep scheme—10 deadlifts, 10 bench presses, 10 cleans, 9 deadlifts, 9 bench presses, 9 cleans, 8 deadlifts, 8 bench presses, 8 cleans, etc. until the last round of 1 deadlift, 1 bench press, 1 clean is completed.

“After Party”
A.
3 Rounds:
12 Barbell Hip thrust
20 DB Bulgarian Split Squat

B.
3 Sets:
20 T-Twists 5-lb
30 Sec. Weighted Plank