11.8.23 Workout of the Day

Happy Birthday to Chef Nate from your 830 class.

Barbell
Strength: Pause in the hole Clean
3-3-2-2-1-1-1
[Build to a heavy single or 1 RM]

-Pause is 2 seconds in the bottom of the squat.-

Conditioning
On the every 6:00 x 5 sets
15/12 calorie row
6 Burpee Box get overs (48/40)
12/9 calorie row
6 Burpee Box get overs (48/40)
9/6 calorie row

Cooldown
1000 m light jog

Interval
4 rounds for max reps
A. AMRAP 3
400 mrun into Max strict pull-ups/ ring rows
rest 1 min
B. AMRAP 3
25/18 Ski or Bike into max Hand release push-ups
rest 1 min

[This push - pull combo is highly effective so the athlete can put max effort into one discipline while not racking the other muscles. both body weight movement are strict which will ultimately build strength.]