Alright gang today is a rest day but for those of you who have less than ideal schedules like myself here is a workout to keep you busy. Today we are going to keep it pretty simple and focus on just our cardio systems, so even if this is your rest day you can get some recovery work in.
Warm-up:
Run 400m
10 leg swings
10 walking lunges
10 air squats
10 push ups
10 pullups
Strength: Even you are feeling up to it!
Power clean
5-5-5-5-5
Metcon:
3RFT
500m row or 800m run
12 Burpees
21 Box Jumps 24/20"
If you are more familiar with the olympic lifts and are looking for some solid practice I would suggest the following.
Snatch Complex
5 Sets across of: Power snatch +Hang Squat Snatch+ Squat Snatch+OHS- pick a weight you can do with no misses
Clean and Jerk Complex
3 Sets of 3 position pause Clean and Jerk
Super slow clean pull to below knees, pause for 2 full seconds. Continue pulling to above the knees, pause for 2 full seconds. Continue with super slow pull to mid thigh, pause for 2 full seconds then squat clean the weight and then jerk it.
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