18/04/24 Thursday Workout of the Day

Warm-Up

3 Sets, For Quality

10 Alternating Box Step-Ups

5 Tall Muscle Clean

10 Behind the Neck Barbell Front Rack Punch Throughs

10 Barbell Goodmornings

5 Tall Box Jumps

Weightlifting

8:00 minute EMOM 

Muscle Clean + Hang Power Clean

@ 40%+, increasing loads

% of Power Clean

Conditioning

"Francis"

[For Time]

3-6-9

Hang Power Clean 70/45kg

Box Jump Overs 24/20''

Rest 2:00 minutes

6-9-12

Hang Power Clean 60/40kg

Box Jump Overs 24/20''

Rest 2:00 minutes

9-12-15

Hang Power Clean 50/35kg

Box Jump Overs 24/20'' 

Time Domain: 9:00-12:00 minutes

Time Cap: 15:00 minutes

RX+:

Loads:

80/55kg

70/50kg

60/45kg

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories 

15:00 minute EMOM

Minute 1: 30 Second Single Leg Medicine Ball Rotational Toss (Right Leg)

Minute 2: 30 Second Single Leg Medicine Ball Rotational Toss (Left Leg)

Minute 3: 40 Second Parallel Rotational Throw Drill

Minute 4: 40 Second Skater Hop and Stick

Minute 5: Rest