Workout of the Day: Wednesday, 12-October-2022
Warm-up
<p>2 Rounds</p><p>10 each side single leg Glute Bridges</p><p>10 VMO Squats<br />then w/empty bar</p><p>2 Rounds</p><p>10 Bent over Rows</p><p>8 Hang Power Cleans</p><p>4 Hang Squat Cleans</p>
Hang Squat Clean (Weight)
<p>12 EOMOM</p><p>2 Above the knee Hang Squat Cleans 70-80%</p>
Metcon (Time)
<p>20 Power Snatches 135/95</p><p>10 Wall Walks</p><p>20 Squat Cleans</p><p>10 Bar MU or Jumping Bar MU or Burpee Pull-ups</p><p>20 Clean and Jerks</p><p>*14 min Cap</p><p>(Scale accordingly so that you finish)</p>
Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>