Prehab
Recommended warm Up (10 Minutes):
3:00 on a Machine
Wrist Stretch
Front Rack Stretch
10 Hang Power Cleans (barbell)
MetCon
With a Partner, For Time:
100-80-60-40-20
Calorie Any Machine
Push Ups
Toes to Bar
Time Cap = 30 Minutes
*Break up the work as you wish. I recommend going 10 cal at a time on the bike and either sets of 5 or 10 on the push-ups and toes to bar. This is a tough workout and you may not finish the workout, but its good volume either way.
Scaling Options:
Toes to Bar or Knees to Chest or V-Ups
Push Ups or Push Ups with hands on a box or bench
Strength
Hang Power Clean (15 Minutes)
5 x 3
*Rest 1 minute between each set. These should be strung together in a row. Pick a moderately heavy working weight for this and do them all at the same weight.