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 #workoutoftheday