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22/05/24 Wednesday Workout of the Day

Warm-Up:

General

2 Sets, For Quality

:30 seconds Jump Rope Practice


Into..


Plyometric

2 Sets, For Quality Speed + Power


Weightlifting

Every 2:00 minutes, 5 Sets

5 Hang Power Cleans


Perform all sets between 70-80% of 1RM Power Clean


Record Each Working Set


We want technically proficient reps and catching high in the Front Rack Position


"Salvator Mundi"


8:00 minute AMRAP

20-40-60-80-100... Double Unders

10 Front Rack Reverse Lunges


Load: 60/45kg


Score = Rounds + Reps


Goal: 4+ Rounds


RX+:

85/55kg


PRVN Recovery #4

:30sec/:30sec KB Calf Smash


Optional Accessories: Hamstrings / Erectors

4 Sets, For Quality

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