Thursday – 060817

Jeff is back to put in work for the off season!

Warm-up/Injury Prevention
Run 800 meters, then 3 rounds for quality:
15 muscle clean turnovers with empty bar
12 single-arm band retractions each arm (hold for 2 seconds)
5 plate extended goblet squats

Spend about 5 minutes mobilizing your front rack position.

Workout of the Day
10-8-6-4-2 squat cleans (205/143)
100-80-60-40-20 Double-unders

The squat cleans need to be heavy enough you should probably be doing every set in singles.  These without a doubt should be the heaviest squat cleans you have done in a workout before.  If you can’t do double-unders, you will do the same amount of lateral bar hops.  This workout is capped at 20 minutes.

Post your scores to the Whiteboard.

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