Monday, April 1st 2024

WARM UP – machine

:45 Wall Sit

:20/:20 SL Wall Sit

2x

1:00 machine of choice

10 air squats

:10 HS Hold

MOVEMENT/MOBILITY

8/8 Fire Hydrants

8/8 quadruped donkey kicks

8/8 quadruped hip CARs

8/8 side plank leg lifts

:30 spiderman stretch / side

8/8 side plank rotations

CLEAN PRIMER – barbell

:20 hold in segmented position

5 squats jumps

5 Jump and Catches

3 Segmented Power Cleans

Build to workout Power Clean Weight

GET FIT

For Time (18min CAP) HARD CAP

4x

10/8 cal echo bike

8 Deadlifts @ 225/155

6 Strict Pull-ups (Rx+ Bar MU)

+ :90 rest

4x

40 Crossover single unders

6 Power Cleans @ 155/105

6 Burpee PU

NOTES Barbell should should allow for unbroken DL. Power cleans should be quick singles across.

MU should have no more than 1 break per set.

MODIFY

6 Strict Pullups – 3 Reps or Banded

40 Crossover single under – 20 reps OR 50 singles

Burpee PU – Burpee to 6″

STRENGTH

Every :30 x 10 (5min)

1 Segmented Power Clean @ 63-73% :01 pause 1″ above knee

1 Minute Rest

EMOM x 5 Minutes

2 Power Cleans @ 73-83%

(slightly heavier than last week, still shouldn’t be failing any reps)