Wednesday 03-03-2021 Workout Of the Day
A. 8 min build
1 power clean + 1 push press
B. 5×5
Push press @80% of Part A
C. 3 RFT @85/115#
10 power cleans
15 S2OH
20/15 cals
Workout Notes/Intentions: You will do a specific warmup for Part A before the coach begins running the 8 minute clock. In 8 minutes, you will build to a challenging weight for a single power clean + push press. The goal is to build to a challenging single rep.
Part B will be done from your training box, so you will clean the bar up for each set. You will aim to do your 5 sets of 5 reps push press at around 80% of the weight you built to in part A. Rest as needed.
Part C is a short metcon, with a 9 minute time cap. Cleans are from the floor, and should be doable in 1-2 sets. If you are going to break before going into S2OH, do 9 cleans and then rest, so you don’t waste any reps. S2OH should be doable in about 2 sets as well. Pace the cals on the first 2 rounds, but the last round should be a sprint on your machine. Echo bikes scale to 15/12, C2 bikes scale to 25/20.
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