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