Monday Nov 1

Power Clean Complex

Warm Up

2 Sets

200m Run

10m Bear Crawl

10 Dead Bugs

2 Sets

Mobility

  • 30 Sec Per Side PNF Hamstring Stretch
  • 10 Prone YTW

Clean Prep

2 Sets

1 High Hang Power Clean

1 Hang Power Clean

1 Power Clean

3 Front Squats

Strength

Power Clean + Front Squat

5 x 1 + 1

Build-up in weight, but No Fail!

Goal is to find power threshold in the clean.

Workout

RX

AMRAP 18 min

300/200m Row/Ski

10 T2B

4 Burpees Sandbag over Box – Heavy Bag, 40” box

SC

AMRAP 18 min

300/200m Row/Ski

12 Knees to Armpit

4 Burpees Sandbag over Box – Mod-Light Bag, 30” box

FIT

AMRAP 18 min

300/200m Row/Ski

12 Toes to KB

4 Burpees Sandbag over Box –Light Bag, 24” box

Extras

Engine Building

Bike Erg

8 x 1.5Km

Rest 3 min between rounds

Accessory Work

3 Sets

10/10 Front Rack Bulgarian Split Squat @ 40X0

4 Sets

8/8 RNT RDL – https://youtu.be/WXmdUx9m5Ds

6 BB Good Mornings

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