Workout of the Day 05/06/2023 - Video

WARM-UP
3:00 Bike or Jog 400-600m (build intensity)
then
3 rounds
5/5 Suitcase Deadlift
8 Goblet Squat
5 Strict Pullups

STRENGTH
Every 1:30 x 5 sets
3 Power Clean + 1 Push Jerk @65%

E2MOM Deadlift
1x15 @40%
1x12 @45%
1x8 @53%
2x6 @60%

*On the clean and jerks, complete all 3 cleans before the jerks. These should not be touch and go reps.
**Try not to bounce the bar on the deadlifts. ""Kiss"" the ground or use full resets for more of a challenge

CONDITIONING
EMOM 24
1) 12/9 Cal Bike
2) 10 Burpee Box Jump Overs 24""/20""
3) 14/11 Cal Row
4) 60 Double Unders

*On the fan bike and row, hold a constant effort that is sustainable through all the rounds. These should NOT be a sprint effort. Aim to complete the cals between :35-:40 and adjust numbers if needed.
**Both the bbjo and Dus should be completed by :30-:35, scale the number to allow for this as needed.


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