Friday, September 29th 2023

WARM UP

600m run

MOVEMENT/MOBILITY – barbell

:30 staggered stance forward fold / side

:30 standing quad stretch / side

:30 frog stretch

10 90/90 hip switches

5/5 90/90 hip internal rotation lift offs (rear foot)

:30 downward dog, walk out calves

10 cossack squats, slow

*grab barbell

2x :15 front rack hold + :15 overhead hold

6x 1 1/2 back squats

5 slow motion clean pulls, staying over bar

5 high pulls, no legs

5 front squats

PRIMER – 95/65 barbell (light barbell)

5 tall squat cleans

STRENGTH

E2M x 6

1 Clean

2/2/2/1/1/1 Front Squats

@ 75-93% of 1RM clean

GET FIT

AMRAP – 15

15 T2B

10 Burpee Box Jump Overs (24″/20″)

5 DB Squat Cleans (50s/35s)

*nice and steady here, DB Unbroken. No more than 4 sets on T2B otherwise cut down reps