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Workout of the Day – Saturday May 11th, 2019 “Cement Mixer”

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Strength

Clean and Jerk

Clean and Jerk Complex

On the Minute x 6:

1 Clean Pull

1 Hang Squat Clean

1 Jerk

Sets #1+2 – 70%

Sets #3+4 – 75%

Sets #5+6 – 75-80%, based on feel.

Metcon

Beast Builder (Weight)

On the Minute x 6:

Min #1 – 6 Hang Squat Cleans + 1 Push Jerk

Min #2 – 5 Hang Squat Cleans + 2 Push Jerks

Min #3 – 4 Hang Squat Cleans + 3 Push Jerks

Min #4 – 3 Hang Squat Cleans + 4 Push Jerks

Min #5 – 2 Hang Squat Cleans + 5 Push Jerks

Min #6 – 1 Hang Squat Clean + 6 Push Jerks

Barbell Loading – 55% of 1RM

Cement Mixer (Time)

Every 3:00 for 7 Sets:

400 Meter Run

12 Toes-to-Bar

Starting on the 0:00, complete a 400 meter run + 12 TTB. Time remaining in the 3:00 window is rest. The next round starts on the 3:00, with the following round on the 6:00, and the 9:00 thereafter. Your score in this workout is your slowest round. As an example, if an athlete’s set times finish at – 2:05, 2:03, 2:05, 2:09, 2:19, 2:30, 2:16…. their score today would be 2:30 (the slowest round).