Warm-up
2 rounds through for quality:
5 Empty Bar Power Cleans
5 Hang Squat Cleans
10 Single Leg Deadlifts
20 Supine Glute Bridge Hip Lifts
10 Side Lying Leg Abduction/s
5 Empty Bar Power Cleans
5 Hang Squat Cleans
10 Single Leg Deadlifts
20 Supine Glute Bridge Hip Lifts
10 Side Lying Leg Abduction/s
Weightlifting
Squat Clean (3 . 3 . 3 . 3 . 3)
– Goal of today is to build up to 80% of your 1RM. If no 1RM work up to a heavy x 3
Daily Wod
Metcon (AMRAP – Rounds and Reps)
Every minute on the minute for as long as you are able to (10 min max)
Min 1 – 5 Power Cleans (60/45) + 5 Toes to Bar
Min 2 – 5 Power Cleans + 6 Toes to Bar
Min 3 – 5Power Cleans + 7 toes to bar
Min 4 – 5 Power Cleans + 8 toes to bar
Min 5 – 5 Power Cleans + 9 toes to bar
Min 6 – 5 Power Cleans + 10 toes to bar
Min 7 – 5 Power Cleans + 11 toes to bar
Min 8 – 5 Power Cleans + 12 toes to bar
Min 9 – 5 Power Cleans + 13 toes to bar
Min 10 – 5 Power Cleans + 14 toes to bar
– scored as total rounds complete + reps.
Mobility
1:00 Side Lying Quad Stretch – each side
1:00 Full Happy Baby
1:00 Reverse Forearm Stretch
1:00 Full Happy Baby
1:00 Reverse Forearm Stretch
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