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)