We will be closed for 4th of July on Thurs, but will have programming for Wed (3rd)
Mobilize, then:
Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
3 Hang Clean
3 Squat Clean
A.
Every 2 minutes, for 12 minutes (6 sets):
Clean x 2 (reset between)
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Set 5 = @ 88%
*Set 6 = @ 90%
B.
Twelve sets of:
Assault Bike x 60 seconds
Rest 30 seconds
Or….
For time:
30-20-10 reps of:
Kettlebell Push Press
Kettlebell Swing
Kettlebell Front Squat
55/35*ONE kettlebell, so you can alternate arms as needed on push press
C. 2 sets (rest as needed)
1:00 plank
1:00 side plank (left)
1:00 side plank (right)
20 hip extensions on ghd