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
