Workout of the day

Cleans (week 2 / 6)

10 Sets: EMOM

Sets 1-5: 3 - 3 position power cleans
Sets 6 -10: 1 - HSQCL + 2 Front-Squats

* For the 3 position power cleans; perform the first clean from the Hang (mid-thigh), then
just below the knee, with the last rep from the floor. This drill is great for developing speed, Complete 3 full sets.
power & explosiveness, while teaching the timing of the pulls. Keep the weight light to moderate for this
drill. Try to build in weight for Sets 6-10 to finish AHAFA.

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10 min Amrap

10 AKB-Swings
5 Burpees

KB-Weights

L1: 10/16
L2: 12/20 kg
L3: 16/24 kg

2-3 sets:

8 / 8 KB Quad ext
10 / 10 Banded Kick-backs

Stretch

45 sec Banded Lat stretch (per side)
30 sec Banded pec stretch (per side)
1 min couch stretch (per side)
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