"Clean Work"

Warm Up (Complete):

  • 100 Jump Rope
  • Wall Sit (30 sec)
  • 15 Superman
  • 8 Push Ups

Then...

2 Rounds w/PVC (10 Reps Each):

  • Deadlift
  • High Pull
  • Front Squat
  • Good Morning

Skill/Strength (5-10 Minutes):

Work up in weight on your Hang Clean.  Shooting for about 75-80% of your 1RM from last week.  Make sure you can do multiple reps at this weight.

Met-Con (EMOM for 15 Min):

  • Min 1:  5 Hang Clean
  • Min 2:  15 Wall Balls (20/14)
  • Min 3:  15 KB Swings (53/35)

Cash Out (3 Rounds):

20 sec Each Move:

  • Pillar Plank
  • Side Plank (R)
  • Side Plank (L)
  • Traveling Plank
  • Inch Worm
  • V-Plank
    * Rest 1 min between rounds *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Lateral Hip Opener
  • Fragon
  • Cobra
  • Childs Pose
  • Smash Traps w/Bar
  • Foam Roll