04.01.22
Performance
3 TNG Squat Cleans + 3 Front Squats (1 Complex every 2:00 x 3 Sets)
Coach’s Notes: First set should be a moderate weight. Build to a heavy but technical weight by the last complex.
Fitness
Front Squat (8 reps Every 2:00 x 3 Sets)
Performance & Fitness
Metcon (AMRAP – Reps)
EMOMx15:00
Interval 1: 1 Max Set HSPU
Interval 2: 9 Hang Cleans (155/105)
Interval 3: 6 Renegade Rows or 3 Muscle-ups
Coach’s Notes: Record total HSPU.
Afterparty
Metcon
2 Sets:
1:30 Ski
:30 banded shoulder stretch each side
1:30 Ski
:30 banded shoulder stretch each side