Workout of the Day: Tuesday July 16

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Weightlifting Drills

 Muscle clean- Power Clean- Power clean, pause at hip in
 return- Power Clean, pause above the
 knees on return- Power Clean, pause in setup in
 return.

Reps

METCON

Part 1, For Reps
 2 min Calorie Row/Bike/Ski
 1 min Power Clean @ 135/95 lbs
 2 min Box Jumps @24/20"
 1 min Power Clean @ 135/95 lbs
 2 min Calorie Row/Bike/Ski- Rest 3 minutes
 Part 2, For time
 Perform the total reps completed
 for time

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Accessory

ACCESSORY/EXTRA
 Plank Bird Dog
 3 x10(total)
Brandon Farmer