AM Session
Warm up - couch stretch (60 sec each), elevated pigeon (60 sec each), straddle hamstring stretch, twisted cross stretch, ankle/calf stair stretch, 2 rounds of: 15 air squats (w/hip circle) + 90/90 hip opener (2-3 reps each side) + barbell front rack stretch + 10 Romanian deadlifts, then w/barbell 5 muscle cleans + 5 hang cleans + 5 full cleans. Repeat until loose.
Hang Squat Clean + Squat Clean
(1 + 1) x 5 sets
*Increase weight each set until you reach 75%. These should be your warm up sets leading up to your hang squat clean triple…
Hang Squat Clean
3 x 3 reps @ 80% (of 1RM clean weight)
*All 3 sets at the same weight here!
Squat Clean
1,1,1 @ 80%/87%/92%
*Start at your weight for your 3rm hang clean then make two more jumps up to a moderate clean for the day.
Clean Pulls
6 x 3 reps
*increase weight every 2 sets. 95% for 2 sets, 100% for 2 sets, 105% for 2 sets.
4 Rounds
7 Pull Ups
5 CTB PU
3 Muscle Ups
Work Rest 1:1
Alternating Minutes x 30 minutes
15/12 Calorie Echo Bike
9 Burpee Pull Ups
7 Double KB Hang Clean and Jerk 53/35#