Wednesday, 4/22

Photo Credit: Charles Wharton

Warm-Up
3 rounds of
6 Knee-to-Elbow Bird Dogs/side
6 Pillar-to-Plank (be sure to alternate which arm you press up with first!)
6 Reverse Hand Spider Lunge
6 Squat to Bootstrapper

then,

1min/side of Super Front Rack Stretch w/ Band

Strength – Hang Clean (30min)
– – Prep Sets – –
3 x 2 Hang Drag to Clean High Pull + 2 Hi-Hang Power Clean
– reminder: back tight, and if the bar is moving, the hips are moving (legs do the work!)

– – Work Sets – –
7 x 3 Hi-Hang Clean

Accessory
5 x 4 Clean Extension + max rep Push-Ups
– add 20-30lbs to final clean weight for clean extensions
– immediately follow each set of extensions with one set of max rep push-ups
– rest at 90-120sec b/t sets