WEEK 3 // DAY 1

Sunday, January 21, 2018

 

Warm Up: 

  • Foam Roll- Quads & Lats 

  • Mobility Focus- Hip & Lats  

 

 

Skill Work: 

  • Hang Power Cleans 

  • Power Cleans 

  • Squat Cleans (just a quick review/coach demos)   

  • For first 1 month of program PC + FS instead of SC

 

 

Workout: 

15 Min EMOM of: 

Min 1:  1 PC + 1 HPC + 1 FS + 1 S2O (lighter weight) 

Min 2:  4-6 Strict Pull Ups (modify as needed) 

Min 3:  12-16 Walking Lunges (6-8 per leg)  

- today's focus is the barbell complex  

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