Warm-Up
:30/:30 Banded Front Rack Stretch
15/15 Clamshell Plus
-then-
For Quality:
10:00 AMRAP
9/7 Calorie Machine
5/5 Single Leg Glute Bridges
5 Push-Ups 31x1
Barbell Cycling Practice / Primer
With light loads
5 Deadlifts
4 Hang Power Cleans
3 Push Jerks
2 Sets, With working loads
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
Practice different techniques for Hang Power Clean cycling as well as how to catch and receive into the next rep for the Push Jerk
"The Three Lions"
For Time:
10 Rounds
12 Deadlift
9 Hang Power Clean
6 Push Jerks
Barbell: 25/15kg
Goal: 13:00-18:00
Score: Time
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8/10
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
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