Prehab
Recommended Warm Up (10 Minutes):
2 Rounds:
300m Row
15 Air Squats
10 Push Ups
With an Empty Barbell:
10 Muscle Cleans
10 Front Squats
5 High Hang Squat Cleans
5 Squat Cleans
MetCon
With a Partner, For Time:
100/80 Calorie Ski Erg
50 Strict Handstand Push Ups
100 Kettlebell Swings (70/53#)
150 Toes to Bar
100/80 Calorie Ski Erg
Time Cap = 22 Minutes
*This was a tough cap to get under, so if you don’t finish, get as much as you can in 22 minutes! One person working at a time. If you don’t have Ski Ergs, you may use any machines! Keep your sets on the shorter side for everything. 10’s on the machine and KBS, and 3-10 Reps on the TTB and HSPU!
Strength
Squat Clean (20 Minutes)
3-3-3
*Work up to a heavy set of 3 for the day. Drop the bar between each rep. If you feel like you can’t keep your form, make that your last set or stay at a weight where you can focus on a strong catch position.