Clean Complex (1 set every 2min for 5 sets)
2 Clean Pull
1 Hang Squat clean
1 Push jerk
Build to heavy
Metcon:
EMOM x 20
Min 1: 1 Round of Cindy
Min 2: 10 box jump overs (24/20)
Min 3: 5 Clean and jerks (135/95)
Min 4: rest
METCON: 4 Sets 20/16 Calorie Echo Bike 20 Goblet Squats (53/35) 20 Box Step Ups (20) -rest 1 minute b/t sets- Time Cap each set: 4...
Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf...
Warm-up: (10 min) 2 min maching 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Goodmornings 10 Airsquats 10 V-ups 10 Jeffersons...
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