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14/4/23 Friday Workout of the Day

Warm Up

Mobility:

2 Rounds

:30/:30 minute Banded Bully Stretch


then complete:


3 Sets, For Quality:

1:00 minute Machine of Choice (Easy pace)

*Barbell Complex*

5/5 Single Leg Box Jumps or Single Leg Vertical Jump


*Barbell Complex*

5 Barbell RDLs

5 Barbell Hang Muscle Cleans

5 Barbell Tall Cleans

5 Barbell Strict Presses

Load: 20/15kg


Weightlifting: Clean Complex

Every 2:30 minutes, 5 Sets, Complete the following:

1 Clean Pull + 2 Hang Cleans + 1 Push Press + 1 Push Jerk


Starting @ 75% of 1rm thruster and build to a heavy complex for the day


Metcon

“Petey Bird”

For Time:

5 Rounds, For Time:

15 Pull-Ups

9 Power Clean and Jerk 60/40kg


Goal: 6:00-10:00 minutes

Time Cap: 12 minute


Recovery

:30sec/:30sec KB Calf Smash


Optional Accessories

4 Sets, For Quality

10/10Front Rack Step-Ups 20’’



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