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13/2/23 Monday Workout of the Day

General Warm-Up

2-3 Sets, For Quality

:60sec Jumping Rope


Clean Specific Prep

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans

2 Position Clean Prep

5 Sets, Building to Working Weights

1 Hang Clean High Pull

1 Hang Squat Cleans

1 Low Hang Squat Clean or From Floor Once Weight is on the Bar


Weightlifting

Hang Squat Clean + TnG Squat Clean

10:00 EMOM

1+1 @ 72%+, increasing by feel

Keep movement technical and fast


METCON

"Butcher"

For Time

30 Bar Facing Burpees

30 TnG Power Clean 60/40kg

*every break on Power Cleans complete 3 Bar Facing Burpees


Time Domain: 5:00-7:00

Time Cap: 10:00


Recovery


Optional Accessories

5 Sets, For Quality:

12-15 Weighted GHD Hip Ext



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