WARM-UP
EMOM 9: Min. 1 | :45 Assault Bike (easy) Min. 2 | 15 GHD Hip Extension Min. 3 | 7 DB Goblet Squat (building) – Pause at the bottom of each goblet squat. 2 sets: 5 hang muscle cleans 5 Front Squat 5 tall squat cleans 5 Hang Squat Clean – Use an empty barbell. 4-5 sets: 3 hang squat cleans – Build in load to just under your first working set. NOTES
For time: 21-15-9-15-21: Calorie Row Chest-to-Bar Pullups INTERMEDIATE For time: 21-15-9-15-21: Calorie row Pullups BEGINNER For time: 12-9-6-9-12: Calorie row Jumping pull-ups Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 15 min 3 sets for load: 3 Hang Squat Clean – Build to a 3-rep max. 2 drop sets: 1 complex @ 95% 1 complex @ 90% NOTES
Workout 2: 10 min 3 sets for load: 3 High Pull Clean grip – Build to a heavy set of 3 reps. NOTES
Workout 3: 15 min Today’s Rx Stretch: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side
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April 2024
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