Mobilize, then:
Get Moving Warm-Up”
Ever 2 minutes, for 6 minutes:
20-30 Double-Unders OR 30 Second Double-Under Practice
10 Single Arm Push-Press (5 reps per arm)
20 Hollow Body Bounces
A.
Bar Muscle-Up Skill Work
Three sets of:
Arch Hang Hold x 5 seconds
Bad Cheerleader Jump on Floor x 2 reps
Rest as needed
Three sets of:
Bad Cheerleader Jump to Bar + Swing x 1.1 reps
Rest 15 seconds
Swinging Knees-to-Bar x 2 reps
Rest 60 seconds
and finish with …
Every minute, on the minute, for 5 minutes:
Bar Muscle-Ups x 1-2 reps (perfect mechanics)
*If you don’t have Bar Muscle-Ups then substitute with 5 Banded Bar Muscle-Up Stomps
B.
Skill Transfer Exercise
Accumulate for quality:
10-15 Tall Cleans @ 25-35%
C.
Three sets of:
2 Power Cleans + 2 Cleans + 2 Front Squats @ 50-60%
Rest as needed
Followed by..
Over the course of 10 minutes build to today’s Heavy Power Clean
Followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
1 Clean @ 85-90% of today’s Heavy Power Clean
D.
“Incredible Mr. Clean”
35-49:
Two rounds for time of:
30/25 Calorie Row
150 Double Unders
8 Power Cleans (205/155 lbs)