SATURDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING
SQUAT STRETCHING

SKILL/STRENGTH
HANG CLEAN
2 Reps. @ 40%
2 Reps. @ 50%
2 Reps. @ 60%
2 Reps. @ 70%
2 Reps. @ 80%

SQUAT CLEAN
3 Reps. @ 40%
3 Reps. @ 50%
3 Reps. @ 60%
3 Reps. @ 70%
3 Reps. @ 80%

25 Min. CAP


STRENGTH/METCON W.O.D
3 BEAR COMPLEX #135(Rx) #115(Rx) #95 #65
100m Row or SPRINT

4 ROUNDS FOR TIME: 10 MIN. CAP

-3 MIN. REST

10 PLATE OVERHEAD LUNGES #45 #25 (PATELLA TOUCHES FLOOR)
10 BOX JUMPS 30/24/20
10 KETTLE BELL SWINGS #53 #35

3 ROUNDS FOR TIME: 10 MIN. CAP