Workout of the Day: Monday, 16-January-2023
Warm-up
Hang Squat Clean (Spend 8-10 min Building up to 75% of best HSC)
Every 4 min for 12 min Find a MAX Set of Hang squat cleans 75% of best Hang Squat Clean
Metcon (AMRAP – Rounds and Reps)
13 AMRAP
30 WB 20/14
15 TTB
10 DL 225/155
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
10 Elbow Rotations
10 Push-up to Down Dog
10-30 sec hang from bar in Chin-up position (supinated grip)
2 Rounds
5 Tempo FS
10 Bent over Rows
then
2 Rounds
10 Thrusters
5 Pull-ups