The Workout of the Day for May 10, 2019

WARM-UP:

Banded Shoulder Distractions 1 min each

Pigeon Pose 1 min each

Banded Ankle Distractions 1 min each

then:

Every 2 min for 6 min (3 sets):

5 Muscle Cleans (empty bar)

5 Box Jumps 30/24

STRENGTH:

Every 2 min for 16 min (8 sets):

Hang Clean + Clean

*Build over the course of the 8 sets starting around 60% of your 1RM Clean.

METCON:

Happy Birthday Alejandra!

AMRAP 10min:

26 Double Unders (52 Singles)

5 Power Cleans 185/125

10 Toes to Bar

L3
155/105

L2
135/95

L1
115/80

COOL DOWN:

Foam Rolling / Static Stretching

ADDITIONAL WORK:

Three sets of:

10 Strict Ring Dips @ 2111 tempo

20 sec Ring Support Hold at Top

20 sec Ring Receiving Hold at Bottom

Rest 2 min

Aaron Kennedy