08-19-2021

Warm-up

3 rounds, building in weight each round

10 doube KB front squats

5 muscle cleans

5 power cleans

5 front squats

5 tall cleans

Mobility

PVC

1 min wrist flow warm-up

1 min 3d dynamic calf stretch (es)

Strength

tall clean

5×3 @ 40-50%

power clean from position 1

3×2 @ 55-65%

*1-2 sec pause in the catch of each rep

squat clean from position 1

5×2 @ 65-74%

*2 sec pause in the bottom of each rep

Push Press – 6 min EMOM

30 sec max reps (choose moderate weight)

Conditioning

30 min tempo run

*run at pace you could hold for an hr

**Record total distance