Friday 5/4


2 mins of double under practice + 3 rounds Jumping Spiderman Lunge x 5/side Banded Pull Through x 15 Knee to feet x 3 (or 10 jump squats) KB Pull Through x 6/side


Today we are going to work on Power Clean + Hang power clean complex. The goal of today is going to be working on the 1st pull. Load your hamstrings by pulling your knees back and keep your lats tight. Work load should allow for technically sound reps! Power Clean + Hang Power Clean Every 90 Seconds x 8 Sets (2+1) @ 65-75% of 1RM Power Clean

Metcon (2 Rounds for reps)

4 Minute AMRAP @ 80-85% 10 KB Swings, 53/35# 50 Double Unders rest 2 minutes

Metcon (2 Rounds for reps)

4 Minute AMRAP @ 80-85% 10 Box Jump Up and Overs, 24/20 10 Wall Ball Shot, 20#/14# Rest 2 Minutes and Repeat.

Extra Work

Dual KB Front Rack Reverse Lunge (2x12/side @53/35; Rest 30 seconds)

60 second Glute Bridge Hold after 30 second rest; rest 60 seconds and repeat.


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