WORKOUT OF THE DAY
SPIRIT WEEK #5: PLAID/CAMO DAY
A. Build to a 3RM Power Clean in 12 min
OR
EMOTM for 12 min
1st: 10-20 Double DB Hang Power Clean
2nd: 30-45s Core Hold of Choice
B. 5 sets of
Every 4 min Complete
1 Deadlift
1 Power Clean
1 Front Squat
1 S2OH
then 1 set of max pull-ups or ring rows
* BB complex must be unbroken or you can use DBs and complete 3 reps of every movement
*2 scores for workout : total weight over 5 sets and total reps of pull-ups or ring rows