Warm-up:
200m Run
20 90/90 hip stretch
10 Cat cows
WRIST PREP
1 Rounds
20 Banded pull aparts
10/side Single dumbbell Strict press
20 Lateral Hops
10 Empty bar muscle cleans + 5 empty bar press
10 Seal to down dog
Strength: WEEK 1
EMOM x 10
3 Touch and go power cleans at 50%1RM
Into
EMOM x 5
3 Pushpress at 50%1RM
“MICKEY MOUSE”
Amrap 12 min
5 Power Cleans (115/75)
5 Box jump overs (24/20)
5 Shoulder to overhead
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Metcon 13 min cap 5-4-3-2-1 Rope Climbs 100-80-60-40-20 Double Unders Scaled: 4-3-2-1 Rope Climbs 80-60-40-20 Double Unders Push Jerk +...
Warm-up: 2 Rounds 10 Calorie Machine 10 Squat hold Pass Thrus 10 Kettlebell Deadlift 10 Seal to down dog Strength: WEEK 1 E2MOM X 3 3...
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