Friday 07-10-2020 Workout Of the Day

A. E 3:00 x 6 sets
3 squat cleans
5 strict pullups
7 strict ring dips

B. 7 RFT @65/95#
time cap 14 mins
7 squat cleans
7 S2OH
7/9 cal bike

Workout Intentions/Notes: You will spend some time building to your squat clean weight before beginning Part A. The weight should be challenging for 3; reps do not need to be touch and go, but you should be able to do consistent singles; resting about 10-15 seconds between reps. Strict pull-ups and strict ring dips can be made weighted if desired. The desired rest for each round is about 60-90 seconds, where you can sit on a box if you choose. The variations and weight you choose should be challenging enough that you want to take rest before beginning your next round. 

Part B reps are intentionally low to allow for unbroken sets on the barbell, and a fairly quick bike. One strategy for this workout is to go unbroken on the barbell and use the bike as recovery so you can keep your barbell movements quick.However the bike should not take more than a minute in this workout. The last bike should be a sprint. To exactly meet the time cap, you would need to complete 1 round every 2 minutes which is very doable. You can use that to gauge your pace and ensure you finish sub 14 minutes.