Wednesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
3 sets:
:20 on/:10 rest:
Shoulder tap + shoulder tap + push-up
Double knee tuck-in-plank
Front squat (PVC or empty BB)
Warm-up
Warm-up
HANG SQUAT CLEAN REVIEW BB
3-5 reps Hang clean pull
3-5 reps Hang muscle clean
3-5 reps Tall clean
3-5 reps Hang squat clean
3-5 reps Hang squat clean
3-5 reps Hang clean pull
3-5 reps Hang muscle clean
3-5 reps Tall clean
3-5 reps Hang squat clean
3-5 reps Hang squat clean
BUILDUP HANG SQUAT CLEAN
1 set:
5 hang squat cleans
5 hang squat cleans
3 hang squat cleans
3 hang squat cleans
– Build in load across all sets and rest 1:30 between each.
Weightlifting
Hang Clean (7 sets E3MOM 3x Hang Squat Cleans)
Finisher
Metcon (AMRAP – Reps)
4 sets:
:40 alternating single-leg squats / Progression
– Rest :20
:40 alternating single-leg squats / Progression
– Rest :20
Cool Down
Accumulate:
2:00 frog stretch
2:00 frog stretch
Build to a new 3-rep max.
All sets heavier than 70% or more.