Thursday, July 31

Warm-Up
2 rounds of
12 Squats
6 Over-Under Scap Touches
12 Spider Lunges
6 Bird Dog Push-Ups

Mobility
1min/side Standing Band Resisted Lat/Tri Stretch
1min Reverse Hand Wrist Stretch on floor

Strength – Cleans (25min for Prep and Work)

– – Prep – –
1 x 3 Upright Bar Row + 3 Hang Clean Hi-Pull (bar only) + 3 Front Squats
Then,
2 x 2 Hang Clean Hi-Pull + 2 Hang Power Cleans + 2 Front Squats

– – Work – –
6 x 3 Clean (Power or Full; from the floor each time)

Finisher
15min to work up to the heaviest possible TGU
– start with the weak side, and perform the same weight with both sides before attempting a heavier weight
– for those unfamiliar or uncomfortable with the movement, begin un-weighted