WARM UP

Grab a barbell and complete:
10 Supinated Grip Bent-over Rows
5 Strict Press
10 Pronated Grip Bent-over Rows
5 Push Press
10 Front Squats
5 Push Jerk
10 Goodmornings
Then,
Hang Power Clean Progressions:
– 5 Muscle Cleans + 3 Push Press
– 5 Hang Muscle Cleans + 3 Push Jerks
– Add light weight to the barbell
– 3 Hang Power Cleans + 1 Push Press + 1 Push Jerk
– Add light weight to the barbell
– 1 Hang Power Clean + 1 Push Press + 1 Push Jerk

STRENGTH

EMOM 6
– RX: 1 Hang Power Clean + 1 Push Press + 1 Push Jerk: @75-80% of Push Press.
– Beginner: 2 Push Press + 2 Push Jerk: Rest as needed.

CONDITIONING

AMRAP 12
Row 200 Meters
15 Air Squats
10 Hang Power Cleans (115, 80)
2 Wall Walks
Rx+: (135, 95)
L3: (95, 65)
L2: (75, 55) (Half Wallclimb)
L1: (95, 65 Deadlifts (20 Shoulder Taps)
Alternate Scaling Options:
– Rowing: Sub 200 meter run or 30s Assault Bike

EXTRA WORK

Accumulate:
150 Banded Pull-aparts
90 Russian Twists with a plate or ball

COOL DOWN

Banded lat stretch using the rig 60 seconds each side
Banded quad stretch with banded hip distraction 60 seconds each side

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