Motivation 
 
Strength
Repost
 Strength takes time and commitment.  Since we have cleans in the workout today, those of you doing Squat Cleans for Day 1 strength may want to revisit Front Squats for today.  Keep track of the weights you are using each day and remember to try and increase the weight each week.  During maximal efforts in weightlifting it is crucial that your technique be really good.  The ability to accomplish the lift at heavy weight has more to do with technique than strength.  Keep trying to improve your technique.  I have a noticed a big difference in your ability to squat.  Weights and technique have greatly improved.  These gains also positively effect many other movements that we do.  Stay focused and determined during the strength portion.  This is the training part of the class.  Remember, we “train” to improve in a specific area.  Our “workout of the day” is a general physical preparedness program. 
Workout Strategy
 Look at today as an extended strength day done CrossFit style.  A normal strength program has lots of rest.  Today we are regulating that amount of rest so we control the intensity.  You have 1 minute to complete each exercise.  1 minute to do the pull ups, at the start of the next minute begin your box jumps.  At the start of the 3rd minute you will start your power cleans and at the start of the fourth minute you will start your sit ups.  You will repeat this cycle for 20 minutes meaning you will do 5 sets of each exercise.  With the Front squats and press done in the Strength, today is going to be an awesome start to the week.  Find a good rhythm.  Since the focus is strength we want controlled movements.  You should not be rushed to do the movement.  Be smooth and controlled throughout.  Since you are only doing each movement every four minutes you can probably go on the heavier side.
Workout of the Day
Strength of the Day                                                Day 1 & Press
 Level 1:

 

20 minute running clock

Alternating exercises Every Minute on the Minute:

10 Ring Rows

10 Box Jumps

10 Power Cleans

10 Sit Ups

 

Level 2:

 

20 minute running clock

Alternating exercises Every Minute on the Minute:

4/2 Pull Ups

10 Box Jumps, 16/20

10 Power Cleans, 95/65#

10 Sit Ups 

 

Level 3:

 

20 minute running clock

Alternating exercises Every Minute on the Minute:

10/5 Pull Ups

10 Box Jumps, 20/24″

10 Power Cleans, 115/75#

10 Sit Ups

Level 4: 

 

20 minute running clock

Alternating exercises Every Minute on the Minute:

10/5 Chest to Bar Pull Ups

10 Box Jumps, 24/30″

10 Power Cleans, 135/95#

10 GHD Sit Ups 

Get more awesome: 5 TGU each arm