Warm-up
2 sets
:30 machine of choice
100′ double kb front rack walk
:30 Push-up plank
10 Yoga Push-ups
10 Russian Baby Makers
then…
Clean Progressions
Weightlifting
Power Clean (Power Clean + Hang Clean + High Hang Clean)
E2MOM for 8 sets
*Percents based off of Clean 1RM
*Sets 1-2 – 55-60%
*Sets 3-4 – 60-65%
*Sets 5-6 – 65-70%
*Sets 7-8 – 70-75%
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
100 DU
50 Wallballs (20/14)
25 Burpee Box Jump Over (24/20)
Accessories
8 sets
:20 Hollow Hold
:10 Rest
