Wednesday 8-11-2021 Workout Of the Day
A. EMOM x 12 min
1 power clean + 1 squat clean
B. 5 RFT @65/95# *
15 deadlifts
15 hang power cleans
15 front squats
*every time you drop the bar, 4 lateral bar burpees
Workout Notes/Intentions: Part A will be from the ground if possible. You can do touch and go, or you can drop it briefly between the power and squat clean so long as you hit the second rep within about 5-8 seconds of putting it down. Build in weight as you progress through the EMOM, but be sure to start at a moderately heavy weight!
For Part B, the goal is to hold onto that bar as efficiently as possible, and choose your rest wisely. Every time the bar goes down you must do 4 lateral burpees over your barbell before continuing. Weight should be light enough that you can get through one round with about 2 breaks or so. If you can’t get through 15 reps of each movement unbroken, go lighter or cut the reps.
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