• Jen McKenzie

Workout of the Day, April 8, 2015


Virtuosity Week Day 3-Deadlifts & Cleans

Core-Superman 15s>>Iron Man 15s>>Swimmers 15s>>rest

15s x 4 total sets

MOD-Deadlift and Cleans

Deadlift 3x5 @ 3333 (empty BB only)

Thacker Practice for Cleans

Mid thigh squat x 10s

front rack top hold x 10s

front rack bottom hold 10s

x 2 rounds

Then 4 reps at each position

High Hang, Low Hang, Mid Shin, Muscle Clean, Power Clean, power clean+front squat, full clean

add 10-20 lbs and repeat from the beginning

WOD-EMOM in 12 min (30s work/30s rest)

Power Cleans (go heavy 225/135 max wts)

Push-ups (HR if possible)


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