11/28/16 – "Iron Man"

Group Warm up 

Group Mobility 

Strength – Barbell cycling 

5×5 Power clean – Rest 2:00 between sets. Start at 50% of 1rm power clean and build to a heavy 5 for the day. Smooth and perfect touch and go reps should be the focus! 

WOD ( Workout of the Day ) 

"Iron Man" 

E2MF20 – 10 rounds 

every two minutes for twenty minutes complete:

15/12 calories on the concept 2 

3 power clean + Jerk (185/125lb) 

*Rest with the remaining time, scale the weight as needed but the clean and jerk should be a challenging weight. 

*Score for todays workout is top set completed in the power cleans.