June 26, 2013 – Competition
Workout of the Day
A.
Front Squat
*Set 1 – 3 reps @ 75% - 205lbs
*Set 2 – 2 reps @ 80% - 225lbs
*Set 3 – 1 rep @ 85% - 235lbs
*Set 4 – 3 reps @ 80% - 225lbs
*Set 5 – 2 reps @ 85% - 235lbs
*Set 6 – 1 rep @ 90% - 255lbs
Rest 2-3 minutes between sets.
B.
Five sets of:
Hang Clean + Clean
Rest as needed

worked to 185lbs started with 155lbs
C.
Three sets of:
Clean Pulls x 1.1.1 @ 95-100%
(rest 10 seconds between singles)
Rest as needed

240lbs
D.
Three rounds for time of:
30 Kettlebell Swings (32/24 kg)

20 Chest-to-Bar Pull-Ups

13:37