Workout of the Day: Wednesday, 06-September-2023
Warm-up
Power Clean (5 Rounds
1 min MAX Power Cleans
60%
rest 2 min
*score is total reps)
1 min MAX Power Cleans
60%
rest 2 min
*score is total reps)
Sub db’s for no barbell option
Metcon (AMRAP – Rounds and Reps)
3 Rounds
4 AMRAP
8 OHS 95/65
3 Bar MU or Jumping BMU or Burpee Pull-ups
8 Box Jump overs 24/20
Rest 2 min then pick up where you left off
no barbell option sub db for single arm OHS
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
2 Rounds
15 Romanian Deadlifts
5 Back Squats
10 Elbow Rotations
5 Front Squats
10 Push Press
then
2 Rounds
5 High Pulls
5 Hang Power Cleans
5 Power Cleans