Workout of the Day: Wednesday March 13

Weight

Strength

4 x 6

Every 2 minutes, for 8 minutes (4 sets):

6 Deadlifts @ 70-75%

*around 70-75% 1RM Deadlift for all sets (no building) - all sets controlled TNG

Reps

Sprinty: Level 1

On a 18 minute clock:

EMOM x 6
Min 1 - 40 sec row cals
Min 2 - 20 sec max rep hang squat cleans @ 135/95lb 

EMOM x 6
Min 1 - 40 sec row cals
Min 2- 20 sec max rep thrusters @ 135/95lb 

EMOM x 6
Min 1- 40 sec row cals
Min 2- 20 sec max rep power cleans @ 135/95lb

Score= total reps on the barbell

Reps

Sprinty: Level 2

EMOM x 6
Min 1 - 40 sec row cals
Min 2 - 20 sec max rep hang squat clean 95/65

EMOM x 6
Min 1 - 40 sec row cals
Min 2- 20 sec max rep thrusters 95/65lb 

EMOM x 6
Min 1- 40 sec row cals
Min 2- 20 sec max rep power cleans 95/65lb 

Score= total reps
Brandon Farmer