13/2/23 Monday Workout of the Day

General Warm-Up

2-3 Sets, For Quality

:60sec Jumping Rope

10 Deep Lunge Mountain Climbers

20 Plank Shoulder Taps

:15/:15 Single Leg Glute Bridge Hold w/Medball Squeeze

5Broad Jumps For Distance

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

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Scorpion Stretch

1:00/1:00Pigeon Stretch

Optional Accessories

5 Sets, For Quality:

6/6 Single Leg Barbell Romanian Deadlifts

12-15 Weighted GHD Hip Ext