Warm Up
Mobility:
30 Seconds Alternating Lunge With a Twist
30 Seconds Dynamic Squat Stretch
30 Seconds Cat Cow Stretch
30 Seconds Inchworm to Downward Dog
30 Seconds Wrist Stretch
30 Seconds Front Rack Mobilization
Movement Prep:
5 Reps Empty Bar Clean Grip Deadlift to Knee
5 Reps Empty Bar High Pull From Hip
5 Reps Empty Bar Hang Muscle Clean
5 Reps Empty Bar Tall Hang Power Cleans
5 Reps Empty Bar Hang Power Cleans
5 Reps Empty Bar Full Power Cleans
Strength
Movement: Hang Clean + Front Squat
Sets X Reps: 5 Sets X 2+1 Reps @ 70% 1 Rep Max / Rest 2 Minutes
Coaching Notes:
Movement: Clean Pull
Sets X Reps: 3 Sets X 3 Reps @ 90% 1 Rep Max / Rest 2 Minutes
Coaching Notes:
WOD
10 Minute AMRAP
10 Hang Power Cleans (115/80 or 45% 1RM)
10 Burpees
10 Hang Power Cleans (95/65 or 45% 1RM)
10 Burpees
10 Hang Power Cleans
10 No Push up or Elevated Burpees
Coaching Notes
Form: Keep a Rigid Core on the Burpees and Cleans to Efficiently Produce Power and Reduce the Strain on Your Lower Back.
Stimulus: This Is a Burner Style Workout, You Should Be Moving Quickly With Little to No Breaks.