WORKOUT OF THE DAY

The Factory Strength and Conditioning – Strength & Conditioning

Power Snatch

5 x 3 @ 55, 60, 65, 70, 73%

Metcon (Time)

FULL SEND FRIDAY!!

5 Rounds

10 Lateral Burpee Over Bar

5 Power Clean (84/55)

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The Factory Strength and Conditioning – Strength & Conditioning

Deadlift

5 @ 8/10 RPE

5 @ 8/10 RPE

5 @ 9/10 RPE

5 @ 9/10 RPE

Metcon (No Measure)

4 Sets:

800m Row or Ski (moderate effort 5-6/10)

-RIGHT INTO-

2 Min Echo Bike (moderate-fast effort 7/10)

-rest 3 min between sets-

**This is NOT meant to be an all out effort, follow the effort ratings given, use this as a solid cardio piece to raise your heart rate but DO NOT push to an intense effort

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The Factory Strength and Conditioning – Strength & Conditioning

Weighted / Strict Ring Dips

5-4-3-2-1

1-2-3-4-5

Metcon (Time)

For Time:

60 Double Unders

30 Pull Ups

60 Double Unders

20 Chest to Bar

60 Double Unders

10 Burpee Pull Ups

60 Double Unders

20 Chest to Bar

60 Double Unders

30 Pull Ups

60 Double Unders

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The Factory Strength and Conditioning – Strength & Conditioning

Push Press

5 @ 55, 60%

4 @ 65%

3 @ 70, 73%

3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk

3 + 1 @ 55, 60, 65, 70, 73%

Clean Pull

5 x 5 @ 85%

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The Factory Strength and Conditioning – Strength & Conditioning

Pause Front Squat

5 x 3 @ 65, 70, 70, 75, 75%

**2 second pause at the bottom of each rep

Metcon (Time)

3 sets (1 set every 6 minutes)

20/16 Calorie Bike or Row

20 Wall Ball (20/14)

50′ Walking Lunge (2×50/35 farmer carry hold)

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The Factory Strength and Conditioning – Strength & Conditioning

Metcon (Time)

5 Sets:

AMRAP 2:30

15/12 Calorie Echo Bike

12 Front Squats (70/48)

Max Ring Dips

-Rest 3:30 between sets-

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