Prehab
Recommended Warm Up (10 Minutes):
400m Run
-Stretch-
With an empty barbell:
Front Rack Stretch
10 Muscle Cleans
10 Hang Power Cleans
10 Power Cleans
MetCon
20 Minute AMRAP:
500m Bike
3 Weighted Strict Pull Ups (50/35#)
5 Strict Pull Ups
7 Pull Ups
Rest 1 Minute
*Alternate in a team of 3 on the bike erg. If you don’t have bikes, you can run 200m or row 250m. The bike is always occupied. Scale this to 15 pull ups of varying intensity going to harder to easier. First 3 should be tough pulls, the next 5 should be easier, and the last 7 should be the easiest. Another example would be 3 Strict Pull Ups, 5 Kipping Pull Ups, 7 Inverted Rows. Scale this accordingly so you don’t hold up your team. Expect to get 5-6 rounds in.
Strength
Power Clean (20 Minutes)
5-5-5-5-5
*All TOUCH AND GO reps here. This shouldn’t be maximal, just something heavy for the day for 5 touch and go sets of 5. Try to do all 5 sets at the same weight. Rest about a minute after each set.