11.3.20 Workout of the Day

All Fittest of the Coast athletes must submit score by 9 PM. FOTC tee shirts will likely delivered to the gym by weeks end for all athletes that paid for a T-shirt. We will keep you posted.

Barbell
Power Clean Technique
On the every 1:30 x 5 sets
2 Muscle Cleans
1 Pausing High Hang Power Clean
1 Pausing Hang Power Clean
1 Pausing Low Hang Power Clean
- All pauses are for (1) second in catch position-

Conditioning
“Finish Line”
21-15-9
Power Clean (135/95)
Bar facing burpees
Directly INTO
800 m run
-12 minute cap-

Interval
Conditioning
For max total reps, Team of 2, 30 minute AMRAP
60 calorie row
60 Box Jump Overs (24/20)
60 Alternating DB Snatch (50/35
40 calorie row
40 Box Jump Overs (24/20)
40 Alternating DB Snatch (50/35)
20 calorie row
20 Box Jump Overs (24/20)
20 Alternating DB Snatch (50/35)
-one works, one rests, partition reps how feel fit
-once you complete the 20’s start back at the top with the set of 60.

Midline: 5 minutes together (:45/:15)

Cooldown: 800 m jog + foam roll legs