Get faster under the bar! (See, it’s not just us that say these things!)
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU:
3 BB hang squat cleans
6 OTBB burpees
REVIEW: Hang Squat clean. (Get under the bar FAST!!). OTB burpees.
S: Hang Squat Clean. 15 minutes to a heavy single.
LI: Hang Power clean to front squat.
C: EMOM for 10 minutes:
1 hang squat clean at last week’s weight + 5# (or 90% of today’s 1RM if you missed last week.)
6 OTB burpees (both feet over the bar at the same time)
Record total reps completed.
PURPOSE: Power. Skill practice. Lateral movement. Explosiveness. Fun with barbells.
LIII: 4 OTB burpees. (both feet OTB at the same time)
LI: 4 OTB squat thrusts. Step overs okay.
PWMOB: Lax ball in C/S/B/G/Forearms. Pigeon Pose. Hamstrings.
Advanced: None
Endurance: None