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


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