Workout of the day

Oly focus today. Work on movement quality. Use moderate weight. Low intensity. Take your time on form.

The workout of the day consists of:

AMRAP in 20 minutes:

• 10 Hang Power Clean (RX: 60kg/135lb)
• 20 V-ups
• 20m Single Arm Farmer Carry (each arm, RX: 24kg/53lb KB) Rest as needed between rounds. Move for quality. Complete as many rounds as possible in 20 minutes.

Scaling

Intermediate:

• Hang Power Clean 42.5kg/95lb
• Farmer Carry 16kg/35lb KB per hand Beginner:
• 10 DB Hang Power Clean (12.5kg/26lb per hand)
• 20 lying knee tuck
• 20m single arm DB/KB carry (8kg/18lb, switch arms every 10m)

No equipment

• 15 squat jumps
• 20 V-ups or sit-ups
• 20m suitcase carry with any heavy object (water jug, backpack, etc)

Warmup

• 2 minutes easy row, bike, or jog
• Joint circles: wrists, elbows, shoulders, hips, ankles
• 3 sets barbell complex, 5 reps each, add weight each set:
  • Deadlift
  • Hang Power Clean
  • Front Squat
  • Push Press
  • Back Squat

Cooldown

• 2 x 30 seconds dead hang from pullup bar
• 2 x 20 wrist circles per direction
• 1 minute forearm stretch each side
• 20 finger extensions with band each hand