6.28.2022
Warm-up
[3:00-15:00]
2:00 easy row
+
AMPRAP 6:00
3 push up to down dog
6 thoracic rotation (3/side)
9 empty bar front squats
Specific Prep
[15-25:00]
W/ empty bar:
5 good mornings
5 front squats
5 strict press
5 no dip muscle clean
+
EMOM 5:00; Hang Power Clean x 3 reps; build each set to slightly heavier than workout weight
Metcon
[25-50:00]
That's One Big Pile Sh*t (Time)
5 rounds (25:00 Time Cap)
9 Hang Power Clean (95/65)
12 Bar Facing Burpees
15/12 cal row
rest 2:00
**Improve times each round
OPEN(RX+): HPC (115/85)CC: Push/Threshold
GOAL: use the row and burpees to pace your rounds by getting faster on both each round.
Weight on the HPS should be moderate/light
That's One Big Pile Sh*t (BUILD) (Time)
5 rounds (25:00 Time Cap)
9 Hang Power Clean (65/55)
10 Bar Facing Burpees
12/10 cal row
rest 2:00
**Improve times each round
Cool Down/Stretch
[55-60:00]
1:00/1:00Pigeon Pose
30/30 wrists stretch
1:00/1:00 half kneeling hamstring stretch
