26/02/24 Monday Workout of the Day

Warm-Up

3:00 minutes Cardio Choice

into.. 

2 Rounds

10 Cossack Squats

10 Scapular Push-Ups

10/10 Single Leg Glute Bridges

“Barbell Complex”

5 Tall Muscle Cleans

5 Strict Press

5 Barbell Good Mornings

5 Barbell Jumping Squats

Conditioning : 

"Snips"

Part A)

8:00 minute AMRAP

AMRAP Rounds of "The Chief"

3 Power Clean, 60/40 kg

6 Push-Ups

9 Air Squats

Every Minute on the Minute Starting @ 0:00

Complete 5 Lateral Burpees over the Bar

Score = Rounds

Objective: Complete 10+ Rounds of the Chief

Rest 2:00 minutes then Complete

Weightlifting / Barbell Conditioning: 

“Snails”

Part B)

From 10:00-18:00 minutes (8:00 minutes)

For Time:

5 Power Clean @ 70%

5 Power Clean @ 75%

3 Power Clean @ 80%

3 Power Clean @ 85%

1 Power Clean @ 90%  

PRVN Recovery #10

:30sec/:30sec KB Calf Smash

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00  Scorpion Stretch

:30/:30 Thread the Needle Stretch

Optional Accessories 

4 Sets, For Quality:

8/8 Single Arm DB Z-Press

10 Chest Supported Dual Dumbbell Row

20 second Ring Support Hold