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Workout of the day
2025-03-10
Strength
Cleans (week 4 / 6)
9 Sets: EMOM
Sets 1-3: 1 Power-Clean + 1 Front-Squat x 3 Sets
Sets 4-6: 2 HSQCL
Sets 7-9: 1 SQCL + 3 Jerks
* Start with a light or moderate weight today. Slowly
build to finish AHAFA
Metcon
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
Barbell weights:
♀ 65, 75, 85 lb
♂ 95, 115, 135 lb
Scaled: (Ages 16-54)♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 45, 55, 65 lb♂
Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 65, 85, 105 lb (29, 38, 47 kg)