Friday June 28, 2019

Friday June 28, 2019

Events & Announcements
Don’t forget to schedule your time to meet with a coach for the July Challenge!


Workout of the Day

Warm Up
1 Minute
Easy Row
Samson Stretch + Air Squat

45 Seconds
Moderate Row
Push-up to Down Dog

30 Seconds
Faster Row
Jumping Air Squats

Modified Barbell Warmup
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Front Squats
5 Strict Press & Reach

Mobility
Pigeon Pose with Lat Reach: 1 Minute Each Side

Skills & Drills
ROW
Focus: Knees In; Foot Connection

HANG SQUAT CLEAN THRUSTER
Focus: Bringing the Bar Back Down & Hook Grip
Movement Prep
3 Hang Power Cleans
3 Front Squats
3 Push Presses
.
5 Hang Squat Clean Thrusters (Resetting in Front Rack)
.
Build to Lighter Weight
.
3 Hang Squat Clean Thrusters

Workout Prep
1 Round
5 Row Calories
5 Bike Calories
5 Hang Clusters

Build to Workout Weight

1 Round
3 Hang Clusters

Training
For Time:
100/70 Cal Row

Directly Into…

21 Hang Squat Clean Thrusters (135/95)