WARM UP
5:00 bike
5:00 barbell mobility
*target quads, front rack, and ankles
SKILL
E3MOM 24:00
0-15:00:
2 squat cleans, building to heavy
15-24:00:
3 front squat @ 110% of heaviest clean weight
*Increase loading by 5-10lb from previous week on top set of cleans.
WORKOUT OF THE DAY
For time:
20 toes to bar
20 burpee box jump overs
20 toes to bar
20 DB/KB box step overs (single DB/KB)
20 toes to bar
RX: (50/35) (24/20)
55+: (40/30) (24/20)
Lv2: (70/50) (30/24) (24/20)
*Muscle endurance stimulus. Coach athletes to break up toes to bar as if they were doing 60 in a row. 10:00 time cap.