Monday is behind us.  Do something special for someone today.
 
Workout of the Day
Strength of the Day Hang Power Clean (3×5)
Level 1: 

 

Choose One: 

Row 4x500m – Rest 2-1

 

15 Burpee penalty for every set that deviates 

+/- 5 seconds from the fastest set

 

Run 4x400m – Rest 2-1

 

10 Burpee penalty for every set that deviates 

+/- 5 seconds from the fastest set

Level 2: 

 

Choose One: 

Row 4x500m – Rest 2-1

 

20 Burpee penalty for every set that deviates 

+/- 5 seconds from the fastest set

 

Run 4x400m – Rest 2-1

 

15 Burpee penalty for every set that deviates 

+/- 5 seconds from the fastest se

Level 3:

 

Choose One:

 

Row 4x500m – Rest 2-1

 

25 Burpee penalty for every set that deviates

+/- 5 seconds from the fastest set

 

Run 4x400m – Rest 2-1

 

20 Burpee penalty for every set that deviates

+/- 5 seconds from the fast

Level 4: 

 

Choose One:

 

Row 4x500m – Rest 2-1

 

30 Burpee penalty for every set that deviates 

+/- 5 seconds from the fastest set

 

Run 4x400m – Rest 2-1

 

25 Burpee penalty for every set that deviates 

+/- 5 seconds from the fastest set