WARM UP
5:00 bike
3 rounds:
10 standing split squat each leg
10 meter duck walk or walking lunge
:30 double forearm stretch
SKILL
E3MOM 21:00
0-12:00:
2 squat cleans, building to heavy
12-21:00:
3 front squat @ 90% of heaviest clean weight
*Goal is to increase loading by 5-10lb each week.
WORKOUT OF THE DAY
For time:
12-9-7-5-7-9-12
Hang clean to overhead
Bar facing burpees
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*Sprint effort. Coach athletes to try and go unbroken on the barbell and maintain snappy pace on burpees. 10:00 cap.