Short dynamic warm-up and joint mobility
Then, 3 rounds of increasing activity
:30 on AB
10 BB movements (deadlift, hang clean, full clean)
Power clean – build up to a 3RM
*must be TnG
Since these must be touch and go, getting yourself back into a good position to pull again is going to be a huge focus today. After a successful clean you have 2 options;
1. You can go from the shoulders straight to the ground and pull as soon as the barbell touches the ground.
2. You can bring the bar back to the hang, inhale and then bring the bar to the ground to tap and go.
You will find that you are much more comfortable with one over the other. understand that and play with both techniques in your warm-up rounds.
20 min EMOM
Evens – 20/18/16/14/12/10 cals AB
Odds – 1 round of “Cindy”
15 air squats
*make this difficult, yet sustainable for you. Calories per round should be something that you work hard to achieve in the first :45 of each minute, give yourself time to recover. Holding yourself accountable to effort here will go a long way. For some 14 calories might be impossible to sustain, but 10 might be way too easy. Try to really push the bike and get your heart rate down during Cindy.