Workout of the Day: Wednesday, 28-September-2022
Warm-up
Hang Power Clean (Weight)
12 min EOMOM
3 Above The knee Hang Power Clean
60-70%
Be Sure To pause above the knee on the dip for 2 sec
3 Above The knee Hang Power Clean
60-70%
Be Sure To pause above the knee on the dip for 2 sec
Metcon (Time)
For time
30 TTB
40 Wall Balls 20/14
30 cal Row
20 HSPU
40 alt DB Snatch
50 SA OH DB Lunge back steps
15 min time
30 TTB
40 Wall Balls 20/14
30 cal Row
20 HSPU
40 alt DB Snatch
50 SA OH DB Lunge back steps
15 min time
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
10 Tempo VMO Squats
10 Pushups
then
2 rounds
5 Box Jumps
6 TTB or Kipping knee raises