MOB: Full body
WU: 5 BB Power Cleans. 5 Pullups. Jog to the end of the parking lot, run back at 90% pace.
S: Bulgarian Split Squats. 5-5-5-5-5. Each leg. Dumbbells recommended. Rest 2-3 minutes between sets. Increase weight as needed. (Keep it light, it’s a de-load week.)
C: AMRAP in 12:00 of:
3 Power Cleans at 75% of 1RM
6 C2B Pullups
Parking lot sprint
Option 1: 2 C2B pullups or 6 pull-ups
Option 2: 6 pull-ups at sub of choice
Option 3: Weights of choice, subs of choice
PWMOB: Stretch hamstrings and hip flexors. Lax ball in C/S/B/Forearms. PVC roller in lats and hamstrings.
Advanced: Sub C2B with 4 muscles ups (bar or rings)