Workout of the Day Wednesday, August 12th, 2020
“When you have to make a choice and you don’t make it, that itself is a choice.” – William James
Warmup
3 rounds of Javorek complex #1
Perform first set with an empty bar then add weight for sets two and three.
Don’t rush and lift on your coach’s cues.
Strength/Skill
Every Minute on the minute for 8 minutes
1 Squat Clean from the power position
Go as heavy as you can but remember that if the shoulders come in front of the bar in the dip the weight is either too heavy or you are moving too slow or both.
Then
3 Rounds:
30 seconds work 15 seconds rest
Power Cleans
Calorie Row
Push Jerks
Deadlifts
Double Unders
Choose a bar weight you can do 30 seconds of unbroken push presses with not to exceed 155/105 and use that same weight for the cleans and deadlifts.
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