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NAVIGATION

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Wednesday June 20th 2018

June 20, 2018

 

A.) mobility 

:60 couch stretch

:60 pigeon stretch

:60 super front rack

 

B.) Warm up:

3x3 Oh squat therapy 

Pause at 1/4 squat, 1/2 squat, and full squat 

3 rounds of:

3 Clean deadlift

3 Clean pulls

3 Clean High pulls

3 Muscle cleans

3 power cleans

 

C) 5 sets of Power clean+hang power Clean x2

(Start around 65-70% and build through 5 sets)

 

D.) 15 min emom

Even: 10 power cleans 95/63

Odd: 10 box jumps/ step ups 

( scale weights and reps as needed) 

 

Have fun, work hard, work smart, get strong, and #Trusttheprogram

Coach Joshua

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