HEY MAN IS THIS THE ARCVHICE
Weightlifting tech/strength + chipper + accessory
3 rounds as warm-up:
5 scap pull-ups
10 scap push-ups
5 prisoner Kang squats
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 squat clean singles
*add a jerk to any/all reps if you’re feeling good and comfortable with the movement
+
For time w/10:00 cap:
30/24 calories
27 pull-ups
30 front squats, light up to 115/75 from the ground
27 pull-ups
30/24 calories
+
3-5 sets:
12-16 band tricep pressdowns
12 dual DB hammer curls
OR
5:00-10:00 coach-led mobility
Squat strength + ugly couplets + abs/shoulders accessories
3 rounds as warm-up:
:05-:10/side single-arm hang from bar
5 pvc Kang squats
:20 hollow rock
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 1/4 back squats
+
AMRAP in 7:00:
1 muscle-up (bar or ring)
1 power clean, up to 185/125
1 front squat
2/2/2
3/3/3
and so on…
OR
AMRAP in 7:00:
7 dual DB hang power cleans
7 dual DB squats
*pick a challenging load that might require breaks on either/both cleans & squats
+
3 sets:
:30/side plank
20 alternating DB shoulder press
OR
5:00-10:00 mobility work
