Friday 6/1


Warm-up

Single Arm Farmers Carry x 50 feet + 10 Single Arm KB Swing/side Mini Band Glute Bridge x 20 + In/out x 20 Plank Hold x :45 seconds x 2 sets + Power Clean Technique work x 3-5 reps at each movement Barbell RDL Slow Clean Pull (from Mid Shin) Muscle Clean Hang Muscle Clean Hang Power Clean Power Clean with pause at knee Power Clean

Strength

Power Clean + Hang Power Clean Every 90 Seconds x 8 Sets (1+1) @ 75-85% of 1RM Power Clean *We are looking for clean, technically sound movement here. NO STARFISH

Power Clean

Hang Power Clean

Metcon (2 Rounds for calories)

5 Minute A/B @ 80% Effort Immediately Into:

Metcon (2 Rounds for reps)

5 Minute AMRAP @ 80% Effort: 5 Deadlfits, 255/175# 15 Wall Ball Shots, 20/14# Rest 4 Minute and Repeat (from bike) *Start the AMRAP where you left off.

Extra Work

A.1: Single Arm Overhead KB Reverse Lunge (3x10/side; Rest 60 seconds)

KB in the opposite hand of the lunging leg.

A.2: Contralateral Single Leg KB Front Rack Step Up (3x10/side; Rest 60 seconds)

Box height 20''

#workoutoftheday

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