BB 4.9.22
Mobility and Barbell Warm Up
Metcon
Complete 5 rounds for quality of:
2 Strict Pulls + 2 Strict Muscle Cleans + 2 Squat Muscle Cleans + 2 Tall Cleans
2 Strict Pulls + 2 Strict Muscle Cleans + 2 Squat Muscle Cleans + 2 Tall Cleans
Metcon
Build to a heavy:
1 Power Clean + 1 Parallel Clean + 1 Squat Clean
1 Power Clean + 1 Parallel Clean + 1 Squat Clean
Once you fail on the Power Clean continue,once you fail on the Parallel Clean continue
Paused Clean Deadlifts (Complete 5 sets of 3 reps (don’t touch the ground))
Pause below the knee. Must mimic clean technique.
Metcon
Complete 4 sets of:
4/leg Bulgarian Split Squat Jumps
3 Weighted Elbow CARs each way
4/leg Bulgarian Split Squat Jumps
3 Weighted Elbow CARs each way
Metcon
Complete 3 sets of:
10 Weighted GHDs/Weighted Sit Ups
10 DB Romanian Deadlifts (feet close together)
10 Weighted GHDs/Weighted Sit Ups
10 DB Romanian Deadlifts (feet close together)