Tuesday
Group Warm Up:
200 Double Unders or 3 Min DU Practice
w/ Barbell 45/35
5x Clean High Pull
5x Power Clean
5x Front Squat
5x Hang Squat Clean
5x Full Clean
Mobility:
Shoulder Band Resistance: 10-20
https://drive.google.com/file/
Rotator Cuff Band Resistance: 10-20
https://drive.google.com/file/
Strength:
4 Min EMOM
2x Power Clean @ 80%
Rest 1 Min then
4 Min EMOM
2x Power Clean @90%
Shoulder Press
10-8-8-6 (No fails so do not go to heavy)
Weighted Pull Ups/Pull Ups
3×3 (Weighted or scaled)
1 ME (Body Weight)
Metcon:
12 Min EMOM:
4 Rounds-
Min. 1 – 12 Toes to Bar
Min. 2 – 24 Jumping Lunges
Min. 3 – 15 Push Ups
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