Friday 5/18
Warm-up
Wrist mobility x 1 min Row/Bike :20 easy :20 moderate :20 Hard x 2 sets Banded Pull Through x 25 Glute Bridge w/mini band x 20 Shin Hop x 5 (or squat jump x 10) x 2 sets
Strength
Power Clean + Hang Power Clean Every 90 Seconds x 10 Sets (1+1) @ 70-80% of 1RM Power Clean *We are looking for clean, technically sound reps here!
Power Clean
Hang Power Clean
Metcon (AMRAP - Rounds and Reps)
5 Minute AMRAP @ 85% Effort: 7 Hang Power Clean, 95/65 35 Air Squats
Rest 1 Minute
Metcon (Calories)
5 Minute A/B @ 85% Effort Rest 1 Minute
Metcon (AMRAP - Rounds and Reps)
5 Minute AMRAP @ 85% Effort: 12 Overhead Squats, 95/65# 24 Abmat Sit-ups Rest 1 Minute
Metcon (Calories)
5 Minute Row @ 85% Effort:
Extra Work
A.1: Dual KB Front Rack Reverse Lunge (3x12/side, 53/35)
rest 30 seconds then complete a 60 second glute bridge hold after each set
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