WARM UP:
Lower body lift prep
ankle/calf/achilles mobility
REVIEW: DU efficiencies : Shoulders, wrist position, arm position, mastering the slow single
Hang Power clean: set up/pull/muscle/dynamic
WORK:
A:
5 min AMRAP:
BUY IN: 750 m
Then in remainder of time
9 HPCL (full squat) 95/65
25 DU
REST 5 MINS
Rx2: 85/55 or DU attempts
Rx3: DB hang cleans, singles x3
B:
3 Rounds:
10 Barbell walking lunge (per leg, @50% 1RM B SQ)
1 MIN MAX CAL Row
1 MIN rest
Score is calories
Rx2: @45%
Rx3: less weight
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