THE MOBILITY
Ankle Traction (just the last exercise in video)
THE WARM-UP
Completed during board explanation just to get you moving
Leg Swings Front to Back and Side to Side
PVC Strict Press
THE STRENGTH
We are continuing to break down the clean into each of its components leading to the complete lift.
We broke up the sets based on time spent on each movement, but also a recommended loop to follow. If things are light, you can rest for shorter periods. As they get heavier, rest for longer....
Part One:
*Before each set of Tall Clean and High Hang Clean complete 1 Lift off with Pause + 1 Hang Pull
Part Two:
1 Clean
THE MET-CON
As Many Rounds/Repetitions As Possible in 12:00
- do a clean to get the barbell to your shoulders, then dip, drive to the back rack
- no ditching the barbell off the back, make sure it comes to the front before dropping it.
Run
THE FINISHER
Ski Erg
