MOB: Full body mobility
WU: 400m run. 5 BB front squats. 10 bb hang power cleans.
S: Front Squats. 5 front squats EMOM for 10:00 at 55% of last week’s 1RM. :05 pause at bottom of squat.Barbell shall be taken from the floor on each set. You may squat clean the first rep.
C: In 12:00 perform the following:
1 mile run
Max rep hang power cleans in the remaining time 155/105
Record number of hang power cleans or how far you ran or rowed!
Option 1: 135/95
Option 2: Weight of choice
Option 3: Parking lot laps for 9:00. Max hang power cleans for 3:00.
PWMOB: Stretch calves, hamstrings, hip flexors and triceps. U/D dog x3.
Advanced: Hang Power Cleans 185/135
Endurance: 1.5 miles. 135/95.