Wednesday, Aprill 20th, 2022

WARM UP

Primer

3 Rounds

-100m Run

-10 Banded RDLS

-10 Muscle Cleans

Activation/Mobility

Banded Hip Distractions on Rig for 5 Minutes

then,

2 Sets

-5/5 SL Glute Bridges

-5 Max Height Vertical Jumps

STRENGTH

EMOM x 8 Minutes

– 3 TnG Power Cleans

*working on technique, this is to get ready for workout

*no fails here, just focus on smooth barbell cycling and getting under the bar

METCON

Clean Ladder

-200m Run

-20 Power Cleans (95/65)

-200m Run

-16 Power Cleans (115/75)

-200m Run

-12 Power Cleans (135/95)

-200m Run

-8 Power Cleans (155/105)

-200m Run

-4 Power Cleans (185/125)

*weights are just a guideline, feel free to go lighter or heavier if needed. Final bar should be somehwere around 75-80%

RECOVERY

–1:00 Banded Handcuff Stretch

-3 Way Banded Hamstring Stretch :45 In each positions

EXTRA CREDIT

4 Sets

-8 DB Bench Press

-8/8 SA DB Rows