The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes power cleans and bar muscleups.
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Squats Deload 5RM @ 60% of 182
60, 70, 80, 90, 100, 110 (242)

AMRAP 4 min of:
3 Power cleans
3 Bar muscle ups
REST 2 mins
REPEAT

SUB
2000m row
Time: 7:16.5 PR

Nice work 6am!
wu

pause squats to 41

WOD AMRAP 4 mins of
3 power cleans (25)
6 ring rows
Rest 2 mins
repeat

10 rounds plus 1.
Squats to 134

run 2.5km untimed.
Squats to 126 X 4... will repeat next week.

AMRAP 4 min of:
6 Box Jumps (30'')
6 Strict Chin-ups
REST 2 mins
REPEAT

6 Rounds
CnJ
90x1x5
Squat
120x5x3
Good mornings
65x5
AM: 20km road bike ride. PM: Hot Tub/Stretch. Warmup. Snatch EMOM10: 50/110x1. Clean & Jerk EMOM10: 59/130x1. Front Squat 80/175x1. Paused Front Squats 60/132x2x4. AMRAP4: 3 Power Cleans (52/115) + 3 Bar Muscleups + Rest 2 Minutes + Repeat. Total Score 10 + 2.
Noon: Squat to 57kgsx5. AMRAP4: 3 Power Cleans (16kgs) + 6 ring rows+ Rest 2 Minutes + Repeat. Total Score 9+3
2PM: front squat 160(353)x1, back squat 220(485)x1, deadlift 240(529)x3x3, deadlift 180(397)x10, row 750m x5 (each @ 1000m pace): 2:15, 2:17, 2:20, 2:26, 2:33, speed deadlift 140(309)x5x5, overhand static hold 155(342) 0:14 / 0:14 (apparently grip was fatigued by then).