Wednesday, March 16th, 2022

Coach led warm up

Mini band activation

Then,

10 Clean Grip Deadlift

10 Clean Pulls

10 Muscle Cleans

10 Partial Front Squats (quarter squat)

10 Hang Power Cleans (45/35#)

10 Pause Back Squats

Work up to hang clean weight

Strength Day

LIFT A.

Emom for 8 min of:

2 Hang Power Clean (65-70%)

Post weight to Wodify

LIFT B.

Back Squats

5-5-5-5-5

Post heaviest set to Wodify and Whiteboard

Extra credit

LIFT C.

3 Sets:

10 Barbell Bent Over Rows

10 Supinated Barbell Bent Over Rows

Recovery

Accumulate:

1:00 Banded Hamstring Stretch / ea. Side

1:00 Couch Stretch / ea. Side