Warm-up: (10 min)
2 min maching
20 90/90 hip stretch
10 Cat cows
10 Firehydrants
10 Alternating Scorpion stretch 3/Side WGS
30 Banded pull aparts
Burgener Cleans
Strength
1 Set every 1:15 x 5
3 position cleans (ANY HOW)
In 10 min build to your heavy cleans for the day
Metcon: 10 Rounds (11 min cap)
5 Pull ups
5 Hang power cleans (95/65)
5 Shoulder to overhead
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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