03/08/23 Thursday Workout of the Day

Warm Up: 12:00 minutes

Beginning the Session with some Active Range of Motion mobility work:

2 Sets, For Quality:

10 Alternating Deep Lunge Mountain Climber to Stretch

6-8 Med Ball Thoracic Opener

:30-45 second Dead-Hang

Once you complete the above Mobility work, please move into the General Warm Up for the day:

2 Sets, For Quality:

5/5 Single Arm Ring Row

5/5 Single Leg Dumbbell RDLs 15/12.5kg

5/5 Single Arm Dumbbell Sots Press

5 Barbell Kang Squats, 20/15kg

Weightlifting

Every 2:00 minutes, 5 Sets, Complete the following:

1 Clean

Rest 20 seconds

1 Clean and Jerk

Starting @ 80% of your 1rm Clean and Jerk and increasing the load each set

"Elsa"

11:00 AMRAP

1 Legless Rope Climb

3 Burpee Box Jump Overs 24/20''

5 Dual Kettlebell Hang Clean and Jerk 24/16kg

Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5Side Lying Thoracic Rotations

Strength Accessories

5 Sets

5/5 Barbell Front Rack Bulgarian Split Squat

5 Weighted Strict Pull-Ups

Rest as needed between sets