Motivation
Keep it simple and have a great weekend.  Good Luck to all of our Tough Mudder participants.
Strength
Day 1, 2, 3, or sled pushes.
Workout Strategy
Thursday’s workout was a light weight fast workout.  Today is a heavy and moderately fast workout.  The rep scheme is small which should allow for us to move through each element quickly.  Focus on technique and move smoothly. Think of the Clean & Jerk as the two separate movements that they are.  Don’t rush the movements.  We have seen people doing a split clean on the first phase which is an example of thinking to far ahead.  Also, do not rush dropping the bar from the overhead position.  We need to keep in control of our bars.  Each round should be done in less than 4 minutes.  
 
 
Workout of the Day
Strength of the Day Day 1, 2, 3, or Sled Pushes
Level 1: 

 

Three Rounds for time:

Run 400 meters

14 Box Dips

7 Power Clean & Jerks 

Level 2:   

Three Rounds for time:

Run 400 meters

14 Dips

7 Power Clean & Jerks 115/75#

Level 3: 

Three Rounds for time:

Run 400 meters

14 Ring Dips

7 Power Clean & Jerks 135/85#

 Level 4: 

Three Rounds for time:

Run 400 meters

14 Ring Dips

7 Power Clean & Jerks 165/105#

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