Blog Search

Workout of the Day – Friday August 16th, 2019 “Hangnail”

By: 0

Strength

Deadlift (3X3; 3X1)

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

Record final weight

Metcon

Hangnail (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Barbell-Facing Burpees

15 Deadlifts (245/165)
Sub equal calories on rower for bike

Choose weights on the dumbbell and barbell that you can complete within 3 sets

Using one dumbbell, switch hands every 5 reps on the dumbbell hang clean and jerk

Recommended breaks

Dumbbell Hang Clean and Jerks

2 Sets: 15-15

3 Sets: 10-10-10

Deadlifts

2 Sets: 9-6 or 8-7

3 Sets: 5-5-5 or 6-5-4