POOL PARTY SATURDAY!
Stimulus Of the Day
Moderately heavy clean under cardiovascular distress.
Scored by max calories, ideally 10+ per minute for intermediate athletes and 15+ per minute for advanced athletes.
Barbell should feel heavy, but should not fail any reps. Touch-and-go or quick singles on the cleans.
Whiteboard Of the Day
This alternating EMOM will give you an opportunity to practice consistency with moderately heavy weight on the power clean.
Choose your own adventure on the row – the faster you go, the more this will burn. If you’re in need of a recovery day, use the row to breathe and focus on efficiency.
Strive for at least 8 calories per minute; more advanced athletes may be able to achieve 15 or even 20 calories per minute.
We’ll spend some time working up in weight prior to the workout. Beginner athletes can use this time to practice, while advanced athletes can load up past workout weight if desired.
Accessory Of the Day
Clean build up
&
Rowing build up
Metcon Of the Day
EMOM 20:
Even minutes: 3 power cleans
Odd minutes: Max calorie row
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