Prehab
Recommended Warm Up (10 Minutes):
15/12 Calorie Row
12 Squat Jumps
1 Minute Squat Hold
MetCon
3 Rounds for Time:
21/18 Calorie Row
14 Toes to Bar
7 Power Cleans (185/125#)
Rest 1 Minute
7 Power Cleans (185/125#)
14 Strict Handstand Push Ups
21/18 Calorie Row
Rest 2 Minutes
Time Cap = 22 Minutes
*Stagger the start by 2 minutes if needed! Power cleans have to be touch and go for 7 reps every time, so scale the weight in order to hang on.
Strength
Back Squat (20 Minutes)
10 x 2 @ 70% of 1RM
*Looking for SPEED here. Go lighter if you can’t stand up with some speed. Do a set every 90 seconds. This may be more like 65-70% for you!