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Workout of the Day – Tuesday May 14th, 2019 “Undercover”

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Strength

Power Clean

6 Sets of 2:

3-Pause Power Clean

Each pause lasts 2 seconds:

Pause #1 – Knee Level

Pause #2 – Jumping Position

Pause #3 – Receiving Position

Set #1 – 60%

Set #2 – 65%

Sets #3+4+5+6 – Build to a heavy.

Rest as needed between sets.

Metcon

Undercover (Time)

3 Rounds:

15 Power Cleans (115/85)

20 Pushups

Into 2 Rounds:

27/21 Cal Row

75 Double-Unders

Into 1 Round:

50/35 Row/Bike
These three parts are all for time. Moving directly from the completion of the first part into the second, and then into the third, we will have a single time to record below.