Monday, August 19th 2024

WARM UP

:30 Dead Hang

then

2x

10 Kip Swings

10 Alt. V-Ups

5 burpees

MOVEMENT/MOBILITY – barbell, PVC

*grab PVC

:30 Standing Straddle

10 Pass throughs

10 standing trunk rotations

10 overhead trunk rotations

5 squats w/ heels on pvc, :05 pause on last rep

5 air squats, :05 pause on last rep

:20/:20 PVC Lat stretch

*grab barbell

6 Hang Muscle Cleans

:20 FR Opener

6 Front Squats

5 Tall Cleans (fade Depth)

5 Squat Jumps

3 Power Cleans

STRENGTH

EMOM x 4 Minutes

-3 Tng Cleans

right into

EMOM x 4 Minutes

-2 TnG Cleans

right into

EMOM x 4

-1 Clean

* either style allowed, power or squat

*build across sets

GET FIT

15 Minute AMRAP:

8 Burpees over the DB

19 T2B

24 Alt. DB Snatches (50/35)

*score is rounds and reps