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Daily Workout WOD, August 19, 2020

19 Aug, 2020

8.19.20

Metcon
In 7 mins complete 2-3 sets of:
10 PVC Pass Throughs
5/side Dragon Lunges + Thoracic Rotations
10 Hang Muscle Cleans to Strict Press
10/side Monster Walks
10 Deadbugs
Hang Power Clean + Jerk (EMOM x 10 mins: 1 + 1)
Perform the Hang Power Clean movement followed by the Jerk movement as a complex

STart at about 70% and work up to a heavy complex for the day
Hang Power Clean + Jerk (Every 30 secs for 5 mins (10 rds): 1+1)
Perform the Hang Power Clean movement followed by the Jerk movement as a complex

Use 80% of your heavy complex in the earlier EMOM
Metcon (4 Rounds for reps)
Complete 3 sets of:
EMOM x 4 mins:
(40 secs of work, 20 secs of rest each minute)
1. Hang Power Clean & Jerk (60% of heaviest for the day)
2. DUs /Singles
3. 15 Push Ups + Max T2B in time remaining
4. Jumping Squats

Rest 2 mins

The goal here is to work mostly on your barbell cycling with a low complexity movement. Go hard each time your on the bar and aim to go unbroken for the 40 secs.
On all other the other exercises go fast and stay efficient.
Metcon
Optional Extra Work

Run – 1 round for quality
400m at your fastest mile pace
2 mins easy recovery run
800m at your 5km pace
2 mins Walk
1200m at 5km pace
2 mins Walk
800m at 5km pace
2 mins easy recovery run
400m at your fastest mile pace

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