Thursday – 10/3/2019

The Workout for Thursday is:

WARM-UP
(Primer)
AMRAP x 10 @ 75-80% effort
-200m Run
-10 Med Ball Cleans
-8 Burpees
-10 Wall Balls
-8 Burpees

(Specific)
Take your time and focus on the purpose of what you’re doing.
3 Rounds
-5 Muscle Cleans
-5 Front Squats
-5 Scarecrow Squat Cleans
*Emphasize fast elbows and moving your feet with scarecrows.

BARBELL TECHNIQUE DAY
In a 5 minute window…
Tall Squat Clean
-Build to a heavy triple 

In a 5 minute window…
Above the knee Hang squat clean
-Build to ~70%

In a 5 minute window…
Below the knee hang squat clean
-Build to ~80% 

In a 10 minute window…
Clean
-Build to heavy for the day

EXTRA CREDIT
[Recovery]
Spend 15-20 minutes on a machine of your choice.
At no point should you feel taxed. You should be able to hold a conversation the entire time. Grab some headphones and listen to some peaceful music, book, or podcast. Enjoy.