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Workout 👇
AMRAP 15 min:
9 TTB
12 Box Jump Overs 24/20"
9 STOH 95/65#
12 HPC 95/65#
Warm-up 👇
Easy 5min Warm-up Row/Run/Bike
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Joint / Movement Prep
A. General Flow - • Full Body General Warm...
B. Pressing Prep - • Pressing Gymnastics Wa...
C. Bounding Warm-up - • Bounding Warm-Up #1 | ...
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1-3 total Sets:
60 Second Row/Bike slowly ramping up pace
3-6 TTB
3-6 Box Jump Overs
3-6 STOH
3-6 Hang Power Clean
Easy 60 row/bike bw sets
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Movement Standards 👇
Toes to Bar: feet must pass behind bar in extension and both feet must touch the pull-up bar at the top of each rep
Box Jump Overs: two foot take-off, you may step down off the box.
STOH: Bar must touch shoulders at the bottom of each rep and full extension must be met at the top of each rep
Hang Power Clean: must start at full extension in the hang. Bar must touch shoulders at the top with elbows in front of the bar.
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