Friday 6/15


Warm-up

Run 200m + 3 sets of: Tall Kneeling KB Push Press x 8 KB RDL x 6 Tempo 53X1 Shin hops x 5 or 10 Squat Jumps + Power Clean Technique Work 3-5 reps of each RDL Clean Pull Muscle Clean High Hang Power Clean Hang Power Clean Power Clean

Strength

Power Clean + Hang Power Clean Every 90 Seconds x 8 Sets Build to a Max Complex Technically sound movement here/ DON'T DROP THE BAR BETWEEN REPS

Power Clean

Hang Power Clean

Metcon (Time)

For Time, Fast and Heavy: 21 Dumbbell Thrusters Run 400m 15 Dumbbell Thrusters Run 400m 9 Dumbbell Thrusters Run 400m

Extra Work

A.1: Single Leg Goblet Squat to Box ( 2 x 4-6 reps/side; Rest 60 Seconds)

A.2: Single Leg Deadlift (2 x 6-8 reps/side; Rest 60 Seconds)

Use KB. Whatever hand has the kettlebell that leg goes back

#workoutoftheday

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