Spend 2 minutes in Z1
Then 2 rounds with a barbell
10 straight leg deadlifts
10 hang cleans
10 front squats
10 strict press with stretch
10 good mornings
5-8 minutes of mobility based on what you need. Use your time wisely.
Power clean and push jerk – working up to a heavy single in 15 min max
Warm this up and focus on the footwork in both movements. Should be two positions. The power position; where we pull or push from, and the finish position; where we catch or squat. Demand perfection even while warming up.
50 cals on the rower
50 walking lunges
No more singles, meaning if you have been here for more than 3 months, you will practice DU’s for the same amount of time that there are prescribed reps. Today that means 100 (we will just make it :90 or 1:30 of practice). Today you get off easy.
I posted a video earlier in the week that might help you with these. Look back and give it a watch.