Friday, May 10th 2024

WARM UP – machine

:45 Wall Sit

:20/:20 SL Wall Sit

2x

1:00 Bike

10 air squats

:10 HS Hold

MOVEMENT/MOBILITY l

8/8 Fire Hydrants

8/8 quadrsped donkey kicks

8/8 quadruped hip CARs

8/8 side plank leg lifts

:30 spiderman stretch / side

8/8 side plank rotations

PRIMER – light barbell

5 Hang Clean Shrugs

5 Hang Muscle Cleans

5 Front Squats (full grip)

5 Tall Cleans (fade depth)

3 Squat Cleans

3 Hang Power Cleans

STRENGTH

E :30 x 10 (5min)

1 Hang Power Clean

*should be moderate and move fast

+ 1 Minute Rest

EMOM x 5

1 Hang Clean @ 10-15# heavier than above

NOTES focus on speed on contact one first part, build pretty heavy on second

STRENGTH ENDURANCE

AMRAP 2:00 x 5

-16/12 Calorie Echo Bike

-Max Cleans in remaining time

:90 Rest b/t

RX

Men: 115/135/155/185/205

Women: 85/105/115/125/145

RX+

Men:185/205/225/245/265

Women: 125/145/155/165/185

Score: # of Cleans completed