Workout of the Day: Wednesday, 26-October-2022
Warm-up
<p>10 Elbow Rotations</p><p>then</p><p>2 Rounds</p><p>10 Tempo VMO Squats</p><p>10 Bent Over Rows</p><p>then</p><p>2 Rounds</p><p>10 Hang Power Cleans</p><p>10 Front Squats</p><p>then</p><p>1 Round</p><p>10 Hang Squat Cleans</p><p>*all w/empty bar</p><p> </p>
Hang Squat Clean (Weight)
<p>12 min Every 90 sec 1 Above the Knee Hang Squat Clean 85-95%</p>
Metcon (Time)
<p>20 Devil Press 50/35</p><p>15 Wall Walks</p><p>150 DUs or 300 SUs</p><p>15 DB Squat Cleans 50/35</p><p>20 BBJO 24/20</p>
Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>