Mobility
10 Prone Dislocates
5 World’s Greatest per side
10 Boot Straps
10 Squat Dislocates
5 Candlestick Rolls 5
Warm-up 3 Rounds:
20 Double Unders
15 OH Squat (45/35)
10 Bar Kip Swings
Barbell Complex:
3 Hang Muscle Cleans
3 Front Squats
3 High Hang Squat Cleans (at hip crease)
3 Hang Squat Cleans (above knee)
3 Split Jerks
Move through 2-3 rounds with an empty bar and then start to work up in weight
#1 1 High Hang Squat Clean + Jerk On the Minute x 20
Intent: Start light and work up in weight with each minute. For the hang clean, start with the bar at the hip with just a slight bend in the knee. Keep your torso upright.
#2 2 Rounds:
100 Double Unders
50 Overhead Squats
10 Muscle Ups
RPE 7: Short of breath, can only speak in short sentences
Intent: This workout will allow you to practice chipping through large sets of each movement. Double unders can be modified with 200 single unders per round. Overhead squats should be done with NO more than an empty barbell (45/35#). Muscle ups can be modified by using bands or doing muscle up transitions on the low ring
Cool Down
10 Eccentric Calf Raises per side
60s Pigeon Stretch per side
10 TableTop
10 Scorpion