15/5/23 Monday Workout of the Day

Warm Up:

6 minute EMOM:

Minute 1: 45 Second Machine of Choice (Easy pace)

Minute 2: 20/20 Second Copenhagen Hold

Minute 3: 10 Dual Dumbbell Arnold Presses, Moderate Load

then move into barbell primer

Primer

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

–

3-5 Sets

1 Tall Jerk

1 Jerk Balance

1 Press in Split

1 Jerk Recovery

1 Split Jerk

1 Jerk Recovery

-

3 Position Clean

3-5 Sets

3 Position Power Clean + Split Jerk

3-5 Sets

3 Position Squat Clean + Split Jerk

Clean Complex

Every 90 seconds, 6 Sets:

1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk

Starting @ 80% of your 1rm Clean and Jerk and increasing

"Aussie"

4 Rounds, For Time

21 Box Jumps, 24/20"

15 Handstand Push-Ups

9 Power Cleans, 60/40kg

Time Domain: 10:00-12:00

Time Cap: 15 minutes

Recovery

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

4 Sets, For Quality

5/5 Single Arm Dumbbell Bench Rows, Heavy Load

10/10 Single Arm Dumbbell Preacher Curls

10 Prone Y Raises

Rest as needed between sets