Workout of the Day

Warm Up

4 min AMRAP
10 jumping jacks
10 plank shoulder tap
10 90/90 hip rotations
10 scap pull ups
Then...
1 min leg swings
1 min bootstrap squats
Then...
2 rounds: W/ empty barbell
7 front squat
7 good morning
Then...
10 empty barbell hang squat clean
Then...
build to front squat and dead lift

Lifting

Every 4 min for 4 super sets:

Set 1: 12 front squat + 3 deadlift
Set 2: 9 front squat + 6 deadlift
Set 3: 6 front squat + 9 deadlift
Set 4: 3 front squat + 12 deadlift

12 reps: 55-60% of each lifts 1 RM
9 reps: 60-65%
6 reps: 65-70%
3 reps: 70-75%

- Add weights for set score
- FS starts light and gets heavy
- DL starts heavy and gets light

012125

2 min work / 2 min rest for 5 sets

20 chest-to-bar
Then...
Max rep squat clean in time remaining, 135/95 lbs

Cool Down

2 min couch stretch
2 min butterfly groin stretch
2 min single leg hamstring stretch

SCHEDULE