Monday 06-22-2020 Workout Of the Day

A. E2M x 7 sets
1 clean pull +
1 power clean +
1 hang squat clean +
1 FS

B. 4 RFT @65/95#
time cap 14 min
10/12 cal bike
10 hang power cleans
10 front squats
10 lateral bar burpees

Workout Notes/Intentions: Take some time to build for part A before beginning. Class will perform the 7 sets on a timed clock, all together. If you have experience with lifting, you can choose to start at a moderate weight and build throughout your 7 sets, finishing with a tough effort on your 7th set. If you are newer or just getting back into lifting, stay lighter and focus on specific technical cues to improve form.

For Part B, barbell weight should be light. The goal is to go unbroken on barbell movements; finishing your tenth hang clean and going right into front squats, without dropping the bar. Movements are meant to be light and quick. This one will be a fast burner! Some athletes will likely be able to finish this around the 10 minute mark.