08/17/2022 Wednesday’s Workout
by Ana Liston
WARMUP
1:00 EZ Bike
:30 Mod-Hard Bike*
:30 EZ Bike
Intoโฆ
2 SETS (empty barbell)
5 Pike to Push-Ups
5 Up-Down Over Bar
5 High Hang Muscle Cleans
10 Alt. Elbow Punches
3 Slow Hang Power Clean Drops**
*Should be less than workout pace.
**Slowly perform an upright row to shoulders while shrugging and reaching tippy toes. At this point whip the barbell to shoulders while dropping under to ยผ squat. Can be performed without any weight or with MedBall.
STRENGTH
Power Clean for load:
6 SETS
3 TNG Power Cleans*
WORKOUT
“FULL SEND”
EMOM x 15 MINUTES
MIN 1 – :20 Max Cal Bike Sprint
MIN 2 – 15 Burpees Over the Bar
MIN 3 – 5 Power Cleans (185/135)
(Score is Total Cals)
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