2/13/23 power clean, bench, back squat x6

warm up

1 minute row

1 minute bike

2 rounds

3 inch worm push ups

3/3 knees over toes split squat

then

2 rounds

5 burpee long jumps

5/5 kot split squats -progressed

Strength 1

Hit your heavy 6 weight for a few reps

Power clean

Bench press

Then

4-3-2-1

Power clean

Bench press

Strength 2

Back squat -Reach your heavy 6

Then

5 rounds

3 back squats

6 burpee long jumps

9 chin ups

Recent Posts

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

Warm up World’s greatest stretch Down dog Couch Pigeon Two rounds Two minutes double under practice 100 m walking lunges Strength Four...

Warm up Hyrox and Murph prep-1/4 mile run 2 minute row 30 second handstand hold Then 3 Rounds 5/5 Bottoms up presses 5/5 Single leg...