WORKOUT OF THE DAY – FRIDAY 6/28/19

Warm Up

  • 1 Minute Each:
    • Easy Machine
    • Active Samson + Air Squat
  • 45 Seconds Each:
    • Moderate Machine
    • Push-up to Down Dog
  • 30 Seconds Each:
    • Faster Machine
    • Jumping Air Squats

Modified Barbell Warmup

5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Front Squats
5 Strict Press & Reach

Mobility

Movement Prep: HANG SQUAT CLEAN THRUSTER

3 Hang Power Cleans
3 Front Squats
3 Push Presses
.
5 Hang Squat Clean Thrusters (Resetting in Front Rack)
.
Build to Lighter Weight
.
3 Hang Squat Clean Thrusters

Practice Rounds

Round 1 –*Build to Workout Weight *

5 Row Calories
5 Bike Calories
5 Hang Clusters

Round 2

3 Hang Clusters

“Sicko Mode”

21-15-9:
Row Calories
Bike Calories

Directly Into…

21 Hang Squat Clean Thrusters (135/95)

*Women Complete 15-12-9 Machine Calories