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
