MOB: Dynamic mobility.
WU: 5 BB front squats. 5 BB squat cleans. 5 Box jumps
S: Perform the following complex EMOM for 10:00:
1 Squat Clean + 2 Ft. Squat at 65% of your Squat Clean 1RM
C: 10-9-8-7-6-5-4-3-2-1 of:
Hang Cleans @50% of 1RM
Box Jumps 24/20 (step downs recommended. Step up/step downs okay.)
Cleans can be muscle, power or squat.
THIS WORKOUT HAS A 15:00 CAP.
Option 1: 9-8-7-6-5-4-3-2-1 reps for time @rx’d.
Option 2: Rx’d rep scheme at weight of choice
Option 3: Rx’d rep scheme at weights and heights of choice.
PWMOB: Lax ball in C/S/B/Forearms. Stretch hamstrings, hip flexors and calves. Pigeon Pose.
Advanced: Squat Cleans @50% of your squat clean 1RM. Box height 30/24. Jump up/step down.