Prehab
Recommended Warm Up (10 Minutes):
400m Run
With a barbell: Quad Smash
With an empty bar:
10 Muscle Cleans
10 Front Squats
10 Hang Squat Cleans
MetCon
For 2 Cycles:
4 Minute AMRAP:
30/24 Calorie Bike Erg
Max Reps Toes to Bar
Rest 1 Minute
4 Minute AMRAP:
30/24 Calorie Row
Max Reps Handstand Push Ups
Rest 1 Minute
*20 Minutes Total! Alternate between 1 round on the bike and 1 round on the row. Score is total reps. If you don’t have bikes you can run 400m.
Scaling Options:
Toes to Bar Knees to Chest V-Ups
Handstand Push Ups Double Dumbbell Push Press
Strength
Hang Squat Clean (20 Minutes)
5 x 1 @ 80% of 1RM
*These should be about 80% of your best full clean. Heavy weight, but something you can move well.