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)

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