22/5/23 Monday Workout of the Day

Warm Up:

3 Sets, For Quality

10 Bootstrap Squats

8 No Dip Muscle Cleans

5/5 Behind the Neck Barbell Punch Throughs

5 Pause Overhead Squats (1sec)

5Burpee Broad Jumps

Weightlifting

Every 90 seconds, 8 Sets Alternating Stations

Station 1: 3 Overhead Squats

Station 2: 5 Front Squats

Start @ 75% of your 1RM Overhead Squat and Front Squat and increase loads by feel

Primer (7min)

3 High Hang High Pull

3 High Hang Muscle Clean

3 Strict Press

3 Front Squat

3 Hang Power Clean

3 Thruster

Add weight to starting load

5 Tng Power Cleans

5 Thrusters

Add Weight

3 Tng Power Cleans

3 Thrusters

Add Weight

1 Power Clean

1 Thruster

Strict Bar and Get Ready for the Workout

“Smoke on the Water”

For Time

21-18-15

Power Clean

Thruster

Load: 40/30kg

Rest 1:00 minute

15-12-9

Power Clean

Thruster

Load: 50/35kg

Rest 1:00 minute

9-6-3

Power Clean

Thruster

Load: 60/40kg

Time Domain: 13:00-17:00

Time Cap: 20:00

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