Warm-up:
2nd Floor Run
20 90/90 hip stretch
10 Cat cows
5/side WGS
1 Round
20 Banded pull aparts
10 Push ups
Wrist prep
(Burgener Cleans)
Strength: Week 8
Every 1:30 x 4
3 Muscle Clean
3 Strict press
3 Push Press
@50%1RM
Every 2 min x 6 sets
3 Deadlifts
2 Power Cleans
1 Jerk
Metcon: (12 min cap)
21-15-9
V-ups
Hang Power Clean and Jerk (95/65)
2nd floor run
Metcon: 5 rounds at easy/moderate pace 100ft Reverse Sled Drag (moderate) (OR backwards walk uphill, or with dumbbell/plate, or on...
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...
Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...
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