Workout of the Day


Until the end of the challenge you must log at least 3 workouts a week in either a written journal or on Beyond the Whiteboard.  If you do not complete and log 3 workouts you will receive no points for that week.  

STRENGTH:

1. Power Clean - 3x2 @ 70%
2. Clean Pull - 3x3 @ 80%
3. Back Squat - 3x3 @ 70%

* These sets are not supposed to be super heavy, move with a purpose, make them perfect. 

CONDITIONING:

2 Rounds For Time:
15 Calorie Row
12 Strict HPSU
9 Strict Pull-Ups
Rest :30 seconds
9 Strict Pull-Ups
12 Strict HPSU
15 Calorie Row
Rest 1:00