14/1/23 Saturday Workout of the Day

Clean Prep Warm-Up

3:00 Cardio Choice

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3/3 Side Lying Hip Cars

3/3 Shoulder Cars

10 x 90/90 Hip Switch

3/3 Quadruped Spinal Cars

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Barbell Prep

Clean Warm-Up

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

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3-5 Sets

3 Position Squat Clean, adding weight to 60% on each set

Weightlifting

Squat Clean

10:00 EMOM

1 Rep, building from 50% too heavy for the day

Metcon

"Central Perk"

3 Sets

4:00 AMRAP

5 Deadlifts 125/85kg

9 Handstand Push-Ups

12 Box Jumps 24/20''

Rest: 2:00 between sets

Mobility

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00Updog Pose