Monday 10/10/22

THE MOBILITY

Banded FR

Prize Squat

‍

THE WARM-UP

* During board explanation

Leg swing front to back and side to side

‍Good Mornings

‍PVC Towel Stretch

Front Squat

Muscle clean

‍

THE STRENGTH

We are continuing to break down the clean into each of its components leading to the complete lift.

We broke up the sets based on time spent on each movement, but also a recommended loop to follow. If things are light, you can rest for shorter periods. As they get heavier, rest for longer....

‍

Part 1

Lift Off with Pause at Hang

Clean Pull

Part 2

Clean

‍

THE MET-CON

10:00 of

:45 Work with :15 Transition

Round 1: Max Calorie Row

Round 2: Max Cleans @ 75% 1Rm

* You will work for :45 on the max calorie row, then transition to the cleans to work for another :45. You will go back and forth for the 10:00. You will have 2 scores for the met-con, your total calories accumulated and total cleans completed.

‍

THE FINISHER

Single Arm DB Farmers Carry

Single Arm DB Overhead Walk