Prehab
Recommended Warm Up (10 Minutes):
4 Minutes on a machine alternating between:
1 Minute Easy
1 Minute Hard
10 Air Squats
1 Minute Squat Hold
MetCon
4 Rounds for Time:
5 Power Cleans (225/155#)
15 Strict Handstand Push Ups
Rest 1 Minute
30/24 Calorie Bike Erg
90 Double Unders
Rest 1 Minute
25 Minute Time Cap
*Power cleans should be heavy singles. Pick your weight accordingly so you can hold good form. If you don’t have bike ergs you can Row!
Strength
With an empty bar:
-Front Rack Stretch
-10 Front Squats
-5 High Hang Cleans
-5 Squat Cleans
Squat Clean (15-20 Minutes)
2-2-2
*Work up to a heavy double for the day. Drop the bar between reps. Looking for one good heavy set for the day.