Workout of the Day

Thursday 141030 – Competition

Warm up – Kettlebells

A. 3 position Hang Power Clean Complex (Below the Knee+Mid-Thigh+Hip) x 5-7 sets @ 70-80% max, no heavier)

B. Good Mornings 5×5-6 reps

C. 8 minute AMRAP: 50 HSPU (kipping OK) in the remaining time AMRAP AD (or row) for Calories.

D. Back Squats (80% max + 2.5-5# total)
Men: 5×1
Women: 7×1