Ride the Lighting

PreHab: Glute Activation, Scapular Activation

Warm-up: Push-up, Squat Variations

Specific: Barbell Clean Complex

Strength:  EMOM 8mins 1 Squat Clean & Jerk

WOD: 

Rx: AMRAP 15mins
9 Burpees
12 S.Cleans @65%
9 Burpees
12 Jerks

Rx+: AMRAP 15mins
9 Burpees over bar
12 S.Cleans @70%
9 Burpees over bar
12 Jerks

Option 1: AMRAP 15mins
9 Burpees
12 S.Cleans @60%
9 Burpees
12 Jerks

Option 2: AMRAP 15mins
6 Burpees
9 S.Cleans @moderate light
6 Burpees
9 Jerks

 

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