Workout of the Day

California Redwood
20:00-29:00

For Time:
3-6-9-12-15
Dumbbell Power Cleans (50s/35s)
Toes to Bar
Burpee Over Dumbbells

For Time:
2-4-6-8-10
Dumbbell Power Cleans (40s/30s)
K2E or T2B to dirty south
Burpee Over Dumbbells
TARGET SCORE
Target Time: 5-6 minutes

Time Cap: 9 minutes

STIMULUS and GOALS
How to Pace: STEADY! Usually, a workout like this, we would sprint, but with the Open in a few days, let’s find a smooth and consistent pace that allows having constant movement without burning the place down.

How it should Feel: CARDIO! If we pace accordingly and stay calm then we should find yourself out of breath, but still have a little left in the tank.

WORKOUT STRATEGY & FLOW
Dumbbell Cleans: Light weight with the goal of going unbroken until we see double digits. Muscle clean the weight with fast/aggressive hips and get the elbows through (No Hammer Curls).

Toes to bar: Break up early and keep the rest short. Hamstrings are going to be fatigue from cleans so be sure over exaggerate your kip and snap.

Burpees: Steady and controlled! Don’t jack your heart out of wack early on. Use the step up method and be sure to alternate which leg is stepping each rep.

Power Clean to Parallel straight into a Front Squat 2-2-2-2-1
1 Power Clean to Parallel into Front Squat x 2 x 2 sets @70-80% of 1RM
1 Power Clean to Parallel into Front Squat x 2 x 2 sets @80-85% of 1RM
1 Power Clean to Parallel into Front Squat @85-90% of 1RM

E2MOM