THE MOBILITY
Banded Hip Opener or Prize Squat
Banded Wrist or 4 Point Wrist Mobility
THE WARM-UP
For 9:00 you will work through the following movements before heading into the strength.
2 Rounds of:
Gravel Run
PVC Front Squat
THE STRENGTH
After working through our Hatch Squat Programming, we will be heading into an Olympic Lifting program. Today we really want to drill in proper technique so that when we start to increase the load, your mechanics follow suit.
On a 14:00 clock completing each round in approximately 2:00
Rounds 1-3:
Run
Round 4:
No Run
Rounds 5-6:
Run
THE MET-CON
As Many Cleans As Possible every 2:00 for 12 Rounds
Taking 85% of your 1RM Clean is what you will use for the Met-Con
Everyone will go out for a run, then try to obtain as many cleans as possible in the remaining 2:00.
THE FINISHER
