Workout: IWT

Warm-up: 5 min row @ easy pace/ DROM/ Half Kneeling Halos/ Swings

Then:

1

12x Hang Clean @ 60% 1RM +

3:00 min Row @ >750m Pace +

90sec Rest, Three Rounds (5 min Intermission

including 3rd -90sec rest period above)

2

15x KB Front Squat @ 50-55% 1RM +

3:00 min Step Up and Over +

90sec Rest, Three Rounds (5 min Intermission

including 3rd -90sec rest period above)

3

8x Pull ups

8x Dips

8x KTE

8x Push ups

8x Push Press

8x Janda Sit ups

repeat 3 times 1 min rest between rounds.

Then:

Cooldown.

Notes:

IWT

1-Power Cleans @ 135/ Row #1 @ 850m/ Row #2 @ 850m/ Row #3 @ 850m

2-KB Front Squat @ 2-40#

*Good workout today, I had a lot of energy due to a good night sleep, and recovery workouts. My power output was on point. These IWT workouts are very difficult both physically and mentally.