Workout of the Day
Warm Up
Foam Roll 3 min - Glutes, Hips, CalvesRow 2 min
8 Lunge way over toes into Runners Lunge
10 Ring Rows w/ 2 sec eccentric
Dynamic Side Shuffles
10 Glute Bridges
10 Bird Dogs
Spiderman Crawl
15 Barbell Good Mornings
10 Front rack openers/side
- As a group:
8 High Hang Muscle Cleans
8 Tall Cleans staying above parallel
8 Hang Power Cleans
8 Full Power Cleans
Power Clean 6x2
Power Clean for load:#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
Warm Up 2
Grab a box and do8 Low Box Jumps
6 Normal height Box Jumps
4 High Box Jumps
2 Lower and Raise on the rope
1 Full Rope Climb
250122
14 min AMRAP of:10 Box Jumps 30/24
2 Rope Climbs
6 Power Cleans*
*Round 1 - 155/105
2 - 185/125
3 - 205/140
4 - 225/155
5 - 245/165**
** If you complete all 5 rounds, continue AMRAPing the final bar until 14 min.