Today’s Workout
Warm Up
- 30 Banded March
- 20 Banded Lateral Steps (R+L=1)
- 15 Cat Cow
- 10 Donkey Kicks (Each)
- 5 Sumo Inchworm + Cossack Squat (Both sides)
- 5 Deadlifts (Pause at the knee)
- 5 Clean Pulls
- 10 Front Rack Elbow Rotation
- 10 Hang Power Cleans
- 15 Burpees
Strength
Every 2:30 for 6 Sets
- 2 x 1 Clean Pull + 2 Hang Power Cleans
***Drop the bar between sets***
Conditioning – “Hippy Bell Bottoms”
5 Rounds For Total Reps
- 1 min. Max Burpees
- 1 min. Max KB Swings
- 1 min. Rest
Accessory
4 Sets
- 10 Tempo Weighted Hip Thrusts (sx: Tempo Glute Bridges)
Barbell
- Lifts
- E1:30 x 6: Power Snatch:
- 45% – 4(2)
- 50% – 4(2)
- 55% – 4(2)
- Jerk (rack):
- 40% – 4
- 45% – 4
- 50% – 4
- 55% – 4(6)
- E1:30 x 6: Power Snatch:
- Accessory
- Pause Back Squat:
- 60-70% – 2(3)
- Pronated Row:
- Medium Weight- 10(3)
- Pause Back Squat: