3/2/23 Friday Workout of the Day

Clean + Jerk General Warm-Up

2-3 Sets, For Quality

:60sec Jumping Rope

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5Broad Jumps For Distance

Clean + Jerk Warm-Up

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans

–

3-5 Sets

1 Tall Jerk

1 Jerk Balance

1 Press in Split

1 Jerk Recovery

1 Split Jerk

1 Jerk Recovery

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3 Position Clean

3-5 Sets

3 Position Hang Power Clean + Split Jerk

3-5 Sets

3 Position Hang Squat Clean + Split Jerk

Weightlifting

Every 2:30 for 15:00

Power Clean + Split Jerk + Squat Clean + Split Jerk

Starting @ 65% of 1RM and build to a Heavy

METCON

"Mitty"

10:00 AMRAP

8 Strict Handstand Push-Ups

12 SA KB Snatch 24/16kg (6/6)

15m SA OH Walking Lunge 24/16kg

Recovery

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5Side Lying Thoracic Rotations

Optional Accessories

4 Sets, For Quality

8-10 Feet Elevated Ring Rows

8-10 Deficit Parallette Push-Ups

8/8Half Kneeling KB Chop and Lift