7.7.25 Workout of the Day

The Thursday 715 AM

Barbell
Strength
Hang Power Clean
On the every 1:30 x 10 complete:
3 Unbroken reps, building

Conditioning
12-10-8-6-4
Back Rack Walking Lunge (155/105)
Box Jump Overs (30/24)
into
2000/1600 m ski or 1 mile run

Midline
3 x 20 GHD back extensions

Interval
Conditioning
2 rounds for max reps
AMRAP 3: 400 m run into max DB goblet squat (50/35)
rest 1 minute
AMRAP 3: 400 m run into max DB alternating hang snatch (50/35)
rest 1 minute
AMRAP 3: 400 m run into max DB front rack lunges (50/35)
rest 1 minute

Strength & Midline
DB Bench Press
25-20-15-10-5 unbroken reps
-After each set complete 20 knee tucks-