Friday 06-12-2020 Workout Of the Day

A. 5 sets:
5 strict BB press (from floor)
10 bent over BB rows @31X1, same weight as strict press

B. 4:00 work / 2:00 rest x 3 sets
300m run (buy-in)
AMRAP in time remaining:
10 S2OH @65#
5 lateral bar burpees

Workout Intentions/Notes: Part A is meant as strength work, so you will need to rest between sets. Ensure core is engaged throughout, especially on the strict press. You will clean the bar from the floor once and then hit your 5 strict press. Focus on the tempo for your bent over rows.

Part B should be high intensity. When you return from the run, you should be able to pick up the bar right away. The goal is to have at least 2 minutes to work on the AMRAP. Adjust the length of the run if needed. The S2OH should be doable in 1 set; keep it light.