06/04/23 Thursday Workout of the Day

Warm-Up

3:00 Cardio Choice

into...

3 Sets, For Quality

5 Hang Clean High Pull

5 No Dip Muscle Clean

10 Barbell Cossack Squats

8 Bradford Press w/lockout

5 Broad Jumps For Distance

Weightlifting: Clean and Jerk Complex

Every 3:00 for 15:00

1 Power Clean

2 Hang Squat Cleans

3 Split Jerks

Rest as needed between sets

(Unbroken)

Starting @ 75%

METCON

“Mt Juliet”

For Time:

10 Squat Cleans 60/40kg

10 Shoulder to Overhead 60/40kg

8 Squat Cleans

8 Shoulder to Overhead

6 Squat Cleans

6 Shoulder to Overhead

4 Squat Cleans

4 Shoulder to Overhead

2 Squat Cleans

2 Shoulder to Overhead

Time Domain: 6:00-8:00

Time Cap: 10 minutes

Recovery

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

4 Sets, For Quality:

1:00 minute GHD Sorenson Hold

30/30m Single Arm KB Suitcase Carry, Moderate Weight

10/10Single Leg Hamstring Bridges