WARMUP
2 min Row
Into…
2 SETS
10 Scap Push-Ups
10/10 Single Leg Glute Bridge-Ups
10/10 Staggered Stance Good Mornings
8 Push-Ups
8 Vertical Jumps
8 Walking Lunges
SKILL
4 SETS*
1 Segmented Power Clean**
+
1 Hang Power Clean
+
1 Hang Squat Clean
*Keep weight Light. This is meant to be prep for tomorrow’s 1-Rep Attempt!
**Pause Below the Knee, Above the Knee, Power Position, then complete Power Clean.
(No Measure)
WORKOUT
AMRAP x 18 MINUTES*
500/400m Row
20 Push-Ups**
250/200m Row
20 Walking Lunges
*Weight Vest Optional.
**Option for Hand Release Push-Ups.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – 10 Alt. Bird Dogs
MIN 2 – :25/25 Empty Barbell Quad Smash
MIN 3 – 1:00 Rebound Pose
(No Measure)
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