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28/07/23 Friday Workout of the Day

Warm-Up: 10:00 minutes

2-3 Sets, For Quality

:30 second jump rope practice


Barbell Primer

Every 90sec, 4-5 Sets w/ light loads

High Hang Muscle Clean

Tall Clean

High Hang Power Clean

Hang Squat Clean

Full Clean


"Tropic Thunder"

For Time:

120 Double Unders

90 Toe to Bar

60 Handstand Push-Ups

*Can Partition in anyway you want to

into...

10-8-6-4-2 Squat Cleans


Loads:

60/40kg

70/45kg

80/50kg

90/55kg

100/60kg


Time Domain: 14:00-17:00 minutes

Time Cap: 20 minutes


Recovery #7

1:00/1:00pigeon pose


Optional Accessories

5 Sets

:30 second Wall Facing Handstand Hold

Rest no longer than 2:30 between sets


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