07.29.2022

Warm Up
2 sets
5 ring rows
10 barbell good mornings
25 feet spiderman lunges
20 glute bridges
20 banded lat pull downs




Primer https://www.instagram.com/p/CcGFnsZA2Zu/
A. 10 Cossack squats (5/side)
B. 10 each side x 90/90 hip switches
C. 30 second active frog pose
D. 30 seconds bottom of the squat transfer



Strength
5:00 EMOM
front squat x 1 rep @80%




Cleans
A. tall jerks 3 sets of 5 reps
B. jerk balance 3 sets of 5 reps
C. every 2:30 for 6 sets
pause clean + clean + jerk @ 75%




Accessories
3 sets

5 Turkish sit ups right side
1 Turkish get up right side
100 feet OH carry right side
repeat on left side
*challenging weight and increase load per round