10 kickers per leg
10 Spider-Man lunge w/twist
10 Iron Cross
10 Over & Backs
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: RDL, Dip/Shrug, dip/shrug/hi elbows, high hang muscle clean, hang power clean, press, push press, push jerk, split jerk
EMOM for as long as possible:
3 Hang Power Cleans
1 Split Jerk
Bar Weight: 135/95
At the top of each minute do one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.
Video courtesy of Kristi Eramo O’Connell. Some good tips on cycling Hang Power Cleans. Today is meant as a bit of muscular endurance. How long can your body maintain good form and complete the needed reps in a minute? The goal should be to make it well into the 20-minute mark. Some may even see the 30s. But push yourself to keep the form good!
Bar weight -> 115/80 -> 95/65 -> as needed
Banded hamstring stretch – 2 min per side
Video courtesy of Video courtesy of Anthony Monetti