WARM-UP
Banded shoulders and glutes
-into- 3 sets:
- 5 Clean Grip Deadlifts
- 5 Muscle Clean + Strict Press
- 5 Hang Squat Clean
- 5 Push Press
- 5 Squat Clean and Push Jerks
STRENGTH
Every 1:30 for 5 sets:
- 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@65% of 1RM Clean)
-Into- 3 sets:
3 Push Jerks (@75% of 1RM Clean and Jerk)
WORKOUT PREP
2 sets:
- 1 Power Clean
- 2 Push Ups
- 3 Air Squats
FIRE
3:00 AMRAP x 5 sets:
- 3 Power Cleans (60/45)
- 6 Push Ups
- 9 Air Squats
- -Rest 1:00 between sets-
WATER
EARTH
- Own weight
- 6 Bar Push Ups