Warm-Up/ PreHab:
500m Row
Cuban Press
Prep:
2 Rounds:
– Good Morning
– Hang High Pull
– Clean Deadlift
– Power Clean
– Push Press
Olympic/ Strength:
10 Min Alt EMOM (try to build each round)
– 5 Single Arm DB Push Press + 5 SA OH Squat*
– 5 Single Arm DB Push Press + 5 SA OH Squat*
*Only increase ROM & Load w/ Good Positions, otherwise work on maintaining good positions.
MetCon:
10 AMRAP
– 10 Power Clean 135/95
– 10 HSPU
Accessory:
– GHD Sit-Ups: 3 x 15
Recovery:
– Seated straddle w/ Band
– Pigeon
– Frog