Tuesday January 27th

Double strength day! (with some pull ups)
General Prep
2:00 Cardio Choice
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Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Hand to Hand Wrist Circles
-Trunk Rotations
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps

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Plyometrics / Warm-Up (8-10min)
3 Sets
4/4 Skater Jumps
4 Broad Jumps
6 squat jumps from a full squat
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Specific Prep
4 Clean Deadlifts
4 Tall Muscle Cleans
20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)
3 Hang Power Cleans
2 Front Squats
3 Hang Squat cleans
Then add loads
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Build to Working Weights on the Power Clean and Squat Clean Warm-Ups
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Spend some time here moving through kipping pull-up progressions and butterfly pull-up progressions prior to the workout
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"Prime Directive"10:00 EMOM
Minute 1: 2 Power Clean + 1 Squat Clean
Minute 2: 15 Pull-Ups

Strength Level 3: 10 Strict Pull-Ups

Cleans: Perform @ 75-85% of Limiter
Modifications:
- Adjust the loading and / or adjust to hang power cleans
- Newer Athletes should look to hit 3 Hang Power Cleans + 3 Front Squat to dial in positions.

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Second Strength
Back Squat
Every 2:00 x 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 70%
Set 4: 5 Reps @ 75%
Set 5: 5 Reps @ 75%

% of 1RM Back Squat

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