Friday – 4/27/18

Warm-Up
Jumping Jacks x 20
Spidermans x 50’
PVC Pass Throughs x 20
Reverse lunge w/ Samson Stretch x 10
Air Squats x 10
Downward Dog x 5
PVC Overhead Squats x 5
+
Coach’s Barbell Warm-up

Workout
A. EMOM, for 6 minutes (6 sets):
Mid-thigh Hang Clean x 1 rep @ 50-65 of 1-RM Clean
+
Every 90sec, for 6min (4 sets):
Above Knee Hang Clean x 1 rep @ 65-80% of 1-RM Clean
+
Every 2mins, for 6min (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
+
Every 2:30min, for 7:30 (3 sets):
Clean grip deadlifts w/ 8sec descent x 2 reps @ 105+ max weight used above

B. For time:
40/30 Calories of Assault Bike
20 Burpee Over Bar (24″/20″)
10 Squat Cleans (175/115 lbs)