30 June 2017 – WOD

WORKOUT OF THE DAY

A) Weightlifting: Clean

Every minute for 12 minutes, perform 1 clean
*Build in load over the 12 sets to a heavy single

B) Conditioning

2 x 5 minute AMRAP : 5 minutes rest:
21 Calorie row
15 Wall balls (9/6 kg)
9 Hang power cleans (60/40 kg)
 

ENGINE WORK: AEROBIC CAPACITY

A) Lactate Threshold: Row

A) 5 sets
500m @ fast pace
100m @ recovery pace

Rest 3 minutes

B) 5 sets
250m @ fast pace
50m @ recovery pace

Pacing
Fast = 1-2 seconds slower than your 2km PB pace
Recovery pace = 2km PB pace + 15-20 seconds

MOBILITY DRILL OF THE WEEK