15/02/24 Thursday Workout of the Day

Warm-Up

3 Sets, For Quality

1:00 minute Row: Increase Intensity on Each Set

10 Cossack Squats

:30 second Glute Bridge Hold

1 “Barbell Complex”

“Barbell Complex”

3 Clean Grip Deadlift

3 Hang Clean High Pulls

3 Hang Muscle Cleans

3 Front Squats

3 Push Press

10 Behind the Neck Elbow Punch Throughs

3 Barbell Squat Jumps for Max Height

Conditioning

"John Keats"

Every 15:00 minutes, 2 Sets (30:00 minutes Total)

30/24 Calorie Row

6 Clean and Jerks @ 75%

20/16 Calorie Row

4 Clean and Jerks @ 80%

10/8 Calorie Row

2 Clean and Jerks @ 85%

% Based on 1-Rep Clean and Jerk

*Score = Combined Working Time

Time Domain: 7:00-10:00 minutes/ Set

Time Cap: 12:00 minutes/ Set

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories 

4 Sets: For Quality

8-10 Dual Kettlebell Deficit Sumo Deadlifts 3030 Tempo

5-7 Box Piked Deficit Strict Handstand Push-Ups

Rest as needed between exercises