Tuesday, May 3rd, 2022

WARM UP

3:00 Foam Roll

then, 3 Sets

-5 Muscle Cleans

-5 Air Squats

-5 Burpees

-5 Kip Swings

right into

Coach Led Power Clean Technique

STRENGTH

POWER CLEAN

EMOM x 8

-2 Power Cleans

*build across Sets to heavy double

*reset no TnG

GET FIT

“Cindy”

20 Minute AMRAP:

-5 Pull-ups (mod: Jumping Eccentric or Ring Row Eccentrics)

-10 Push-Ups (mod: Box Push-ups, DB Floor Press)

-15 Air Squats

*Murph Prep!!!

RECOVERY

-Banded Hip Flexor on Rig

-Banded Groin Stretch and Hamstring on Rig

-Banded Handcuff

EXTRA CREDIT

AMRAP x 12

-10 Burpees

-15 Cal Ski

-20 American KB Swings (53/35)