A) Warm-up
5:00 Dynamic
Then,
3 Muscle Cleans
3 Push Press
Then worlds Greatest Stretch x 20s each pose
3 Power Cleans
3 Squat Cleans
3 Front Squats
3 Push Press
3 Squat Clean Thrusters
B) Mobility/Prep Work
3 Sets of:
5 Cook Squats w. OH Reach
5 Reverse Lunges
C) Strength
Back Squat: 1RM. Rest 2-3:00
– Beg: Work up to a challenging set of 4-5.
Rest 2:00
– Sets should look like: 3@50%, 3@60%, 2@70%, 1@80%, 1@85%, 1@90%, 1 @95%, 1@95+%, and so on.
D) Conditioning
“Cluster F”
EMOM 10:
Minute 1: 1 Squat Clean Thrusters (135, 95)
Minute 2: 2 Squat Clean Thrusters
Minute 3: 3 Squat Clean Thrusters
And so on.
Goal it to make as far as possible or minute 10. *Score = last completed round. L3: (115, 75) L2: (95, 65) L1: (75, 55)
Beginner Option:
EMOM 7:
7 Light DB Thrusters
30 Single Unders
Conditioning Notes: Spend 5:00 getting warm before starting the clock.
E) Extra Credit
Accumulate:
100 Banded Pull Throughs