A) Warm Up
Row 2 min
2 rounds:
- 10 reverse lunges
- 30 sec goblet squat
- 1 min banded lat distraction
- 10 power cleans (bar)
- 10 banded lateral walks
- 30 sec banded front rack each side
Scap Activation
B) 10 min Death By…
Clean and Jerk (115/75/55) (Power or squat)
Min 1 – 3
Min 2 – 4
Min 3 – 5…
up to 10 minutes
*buy in each round is 3 push ups
If you can’t complete a round, rest the following minute and join back the next to complete the last round you missed.
C) Met-con
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (95/65/45)
Thruster
**3 burpee penalty every time you drop the bar
Accessory Work:
4 x 6 1-1/4 Front Squat @ 60%, 65%, 70%, 70%
Recommended Mobility:
Roll quads
Softball Glute smash
Pigeon
Adductor Smash or stretch
Chest Opener and/or Chest Smash
