Prehab
2 sets
4 turkish get-ups (ea arm)
12 supermans
:30 bottom of squat hold w/ KB front rack
MetCon
16.2 Open Workout
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
*Scaled version:
Sub T2B for Hanging Knee raises
Weights are as follows:
95/55, 115/75, 135/95, 155/115, 185/135
Strength
Take 15 min to build to a heavy squat clean
(try and hit a weight you think you may get to in the workout)