MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 5 BB Back Squats. 5 BB hang power cleans. 5 Strict Pullups.
REVIEW: Back Squat. Power Cleans. Pullups.
S: Back Squat. WU to 80%. 3-3-3-3-3. Check your journal. Are you better than last month?
C: 21-15-9 reps for time of:
Power Cleans 135/95
THIS WORKOUT HAS A 10:00 CAP.
PURPOSE: Efficiency. Pulling strength. Grip strength. Stamina. C/R Endurance.
LIII: 15-12-9 at rx’d weights.
LII: 21-15-9 at weights and subs of choice
LI: Weight of choice. Hang Power Clean Okay. 15-12-9 on B/A pullups or 21-15-9 Ring rows or bent over rows.
PWMOB: Full body rollout
Advanced: Strict pullups
Endurance: 95/65 on the cleans.
The Mar: 6 sit to stands. Full recovery. 5 sit to stands. Full recovery. 4 sit to stands.