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24/4/23 Monday Workout of the Day

Warm Up:

2 Rounds for Quality

20 Second Wall Supported Handstand Hold

5/5 Single Arm Kettlebell Thrusters, Moderate Load

5 Burpee Broad Jumps


Primer

3 Sets

3 Hang Muscle Clean

3 Strict Press

Into..

3 Sets

Hang Squat Clean

Squat Clean and Jerk


Weightlifting

Clean and Jerk

Every 2:30 Minutes, 5 sets, complete the following:

1 Squat Clean + 1 Hang Squat Clean

(unbroken)

Rest: 10 seconds

1 Clean and Jerk


Strength

Take 10:00 to Build to a Heavy 3 rep Back Squat

then complete:

Every 2:00 minutes, 5 Sets

3 Back Squats @ 80% + 4 Seated Box Jumps

Percentage for the Back Squat is based off of your heavy 3 reps achieved prior to.


Recovery


Optional Accessories

5 Sets, For Quality

15 High Wall Ball Shots 9/6kg

Rest 2:00 minutes between sets


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