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