Workout of the Day

<p>1. 7s</p><p>2. Hip halo</p><p>3. Burgner snatch</p><p>4.</p><p>2 Sets<br />1:00 Row (OR Ski) (moderate)<br />15 Banded Good Morning<br />10 Russian Kettlebell Swings (moderate)<br />10 Box Step Ups<br />-Then-<br />Warm Up to Full Kettlebell Swing weight and Box Jump height.</p>

<p>1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5/10 RPE<br />1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5.5/10 RPE<br />1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5.5/10 RPE<br />1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6/10 RPE<br />1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6/10 RPE</p>

<p>3-6-9-12-15-18-21<br />Kettlebell Swings (70/53)<br />Box Jump Overs (30/24)</p><p> </p><p>15 min cap</p>

<p>1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5/10 RPE <br />1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE <br />1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE <br />1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE <br />1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE <br /><br />*You will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean it.. Pausing in the receive for 3 seconds**</p><p> </p><p>Perform 20-30 minutes of Zone 2. <br />Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE of 3-4).<br /><br />Click "Workout prep notes available" directly below for the video explanation AND how to calculate your Zone 2 heart rate range</p>