Wednesday, August 23rd 2022

WARM UP

Every :15 x 3 Minutes

-5 Air Squats

-3 Box Jumps/Step Ups

into

2 Sets

:20 Active Hang

-15 Hollow Rocks

-10 (5/5) SL Step Downs

then,

Power Clean Technique

STRENGTH

E2MOM x 5

-3 Power Cleans

rest :20

-3 Tall Box Jumps

METCON

2 Rounds

30/25 Cal Machine

25 BJOS (24″/20)

20 T2B (Rx+25)

15 Push-ups (Rx+HSPUs)

rest :90 b/w rounds

*18 Minute Time Cap

RECOVERY

2 Sets

:30/:30 Calf Stretch

:45 Front Rack Opener on Box

1:00/1:00 Pigeon On Box