2 x 12 Squats + 6 Over-Under Scap Touches + 12 Spider Lunges + 6 Bird Dog Push-Ups
1min Standing Band Resisted Lat/Tri Stretch
1min Reverse Hand Wrist Stretch on floor
Strength – Clean (25min for Prep and Work)
1 x 3 Upright Bar Row* + 3 Hang Clean Hi-Pull (bar only) + 3 Front Squats
2 x 2 Hang Clean Hi-Pull + 2 Hang Power Cleans + 2 Front Squats
6 x 3 Clean (Power or Full; from the floor each time)
9min AMRAP of:
9 DB Snatch Rt Arm
9 OH Lunge Rt. Arm
9 DB Snatch Lf Arm
9 OH Lunge Lf Arm
My glutes are really sore today. My traps not so much. I think this is indicative I worked hard enough on the lunges, not on the cleans.
My dumb ripped hands made grip difficult, and I hit a wall on my last set of cleans at 73# and only managed one. Used a 20# DB for the metcon; the first round my hips/lower back were twisting oddly and hurting a little on the OH lunge, so I brought the DB to the front rack for some front rack lunges instead…still made for a good workout. 9 minutes can be a very long time.