Mobility:
Banded Front Rack x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side
Movement Prep:
Scap Push Up + T-Twist x 10 Alt reps
Samson Stretch x 10 Alt reps
Hip Opener/Closer x 5 reps
Banded Pull Aparts x 20 reps
Warm Up:
AMRAP in 4 minutes
10 KB Swings
5 KB Push Press (R)
10 Goblet Squats
5 KB Push Press (L)
Technique & Lift:
Hang Power Clean
– Burgener Warm Up
– High Hang Power Clean x 5
– Hang Power Clean x 5
Push Jerk
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Push Jerk x 5 reps
A. 5 minutes to complete 3 sets of:
High Hang Power Clean + Hang Power Clean + Push Jerk
*Keep this weight light to primer your positioning
before the working sets.
B. Every 2 minutes x 6 sets
Hang Power Clean & Jerk x 5 reps
*Build to a Heavy set of 5 reps for the Day.
C. For time:
75 Dbl-Unders
25 Push Ups
50 Sit Ups
50 Dbl-Unders
20 Push Ups
40 Sit Ups
25 Dbl-Unders
15 Push Ups
30 Sit Ups
*L2
50 Dbl-Unders
20 Push Ups
40 Sit Ups
40 Dbl-Unders
15 Push Ups
30 Sit Ups
30 Dbl-Unders
10 Push Ups
20 Sit Ups
*L1
35 Dbl-Unders
15 Knee Push Ups
30 Sit Ups
25 Dbl-Unders
12 Push Ups
20 Sit Ups
15 Dbl-Unders
9 Push Ups
10 Sit Ups