Wednesday, June 11

Warm-Up
2 rounds of
12 Squats
6 Over-Under Scap Touches
12 Spider Lunges
6 Bird-Dog Push-Ups (3/side)

Then,

5 reps of a Six-Count Boot Strapper to Squat Jump*

*start in the bottom of a squat holding on to the toes or ankles, and then slowly press the hips up, using a three one-thousand count to extend the hips up, and another three one-thousand count to bring the hips back down into the squat position; from the bottom, perform a squat jump for max height, and then repeat the whole process four more times

Strength – Power Cleans (20min timecap for Prep&Work)

Prep

1 x 3 Upright Bar Row** + 3 Hang Clean Hi-Pull (bar only)
Then,
1 x 3 Three-Pause Clean Extension + 3 Hang Clean Hi-Pull (light weight)

** standing full upright, shoulders back and holding the bar with a hook grip, shrug the shoulders and then draw the elbows as high as they will go (focus is on height of the elbows, NOT the bar)

Work

– – Beginner – –
8 x 2 Hang Power Clean

– – Int/Adv – –
6 x 3 Power Clean***
*** should be touch&go reps

Met-Con
4 rounds of
45sec max rep sit-ups (scale up to OH plate sit-ups w/ feet un-anchored; minimum of 10 reps, regardless of scaling option)
15sec Rest
45sec max rep ball slams
15sec Rest
1min of Rest