Friday – Cleans
Warmup/Mobility)
Big Dynamic Stretch
Front Rack Mobility
WOD A) E90secs x 7 sets (9 mins + 7-8 mins warmup):
3-position Clean (hi-hang, above knee, floor) – start at approx. 60-65% of 1RM progressively add weight if needed, going as heavy as technique will allow
WOD B) 3 Rounds NFT:
6-10 GH Raises or 15-20 GHD Hip Extensions (depending on how your hamstrings are feeling)
-Rest 30-40 secs-
10-15 Banded Glute Bridges w/2-3 sec hold each rep
-Rest 30-40 secs-
WOD C) Crossover Symmetry “Iron Scap” or “Recovery” (Depending on how your shoulders are feeling)
