WARM UP – MOBILITY
Full body dynamic joint warm-up and joint rotations
Green band overhead / lat / front rack stretch
Power clean + Push press technique review and practice with dowel and/or empty barbell
Every 2 min x 5 sets:
5 Hang power cleans + 6-8 push press
Start “very light” and build slowly (keep it well below a max) and keep technique a priority.
604 at home: Could be performed with 2 DB’s or KB’s or complete all on one side then, the other with a single object. (you may need a bit more rest or longer interval with this approach)
EMOM x 16 (4 rounds each alternating)
1) 8-10 Front squats (light – moderate, unbroken throughout)
2) 8-10 Pike strict handstand push-ups (feet or knees on the box)
3) 8-10 Burpee box jumps
604 at home: You could up the FS reps to 12-15 for a lighter goblet squat and perform burpee tuck jumps if you don’t have anything to jump on.