Cleans & MetCon

Warm-Up:

200m Run/Row

Resistance Band Chest/Shoulder Mobility

15 Stability Ball Lower Leg Raises

15 Stability Ball Alt Arm & Leg Raises

Then,

Clean Drill Work (Repeat Twice) May be completed with a PVC Pipe


Main Workout: To be completed in 2 sections

Section 1 : MetCon

Option 1 > 3 Months:

AMRAP in 12 Minutes

200 m Run/Row

20 Walking Lunge Steps (R+L=2)


Option 2 < 3 Months:

AMRAP in 10 Minutes

200 m Run/Row

20 Walking Lunge Steps (R+L=2)


Option 3 < 1 Month:

AMRAP in 6-8 Minutes

100 m Run/Row

10 Walking Lunge Steps (R+L=2)


Section 2: Power Cleans

Option 1 > 3 Months

5 - 5- 5 AHAP Power Cleans


Option 2 < 3 Months

5 - 5- 5 Power Cleans 65/85


Option 3 < 1 Month

5 - 5 - 5 Power Cleans 25/45


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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1/2 Specter+Box Jumps

Warm up: 30 Jumping Jacks Resistance Band Chest/Shoulder Circles Yoga Worms 30 Jumping Jacks Lunge Twists R & L Then complete one of the following options: Option 1 > 3 Months For Time: 10-9-8-7-6-5-4

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