AM Session
Warm up - couch stretch, elevated pigeon stretch, straddle hamstring stretch, calf/ankle stair stretch, 2 rounds of: 15 air squats w/hip circle + 10 lateral steps (each way) + twisted cross stretch (30 sec each). Then, 2 rounds of: barbell front rack stretch + 5 muscle cleans + 3 squat cleans, stretch as needed…
EMOM x 10 minutes
1 Hang Power Clean + 1 Squat Clean
*All sets should be around 75-80% of 1RM Squat Clean
Clean Pulls
5 x 3 reps @ 100% of 1RM Clean
5 Rounds
10 Deadlift 275/205#
15 Bar Facing Burpees
20 Wall Ball 20/14#
*Rest 1 minute after each round. Work transitions movement to movement and try and stay moving throughout.
PM Session
Warm up -
10-20 minutes of hip/hamstring/back mobility…
For 25 minutes Row:
15 Seconds 500 Pace
45 Second 5K Pace
10-20 minutes of hip/hamstring/back mobility…