04 28 23

A. q(2:00) x 7
Sets 1-2: 3 PCJ @ 60-65%
Sets 3-6: 2 PCJ @ 70-85%
Set 7: 3 PCJ @ 60%
*athletes learning the clean movement can complete these reps from the hang position

B. AMRAP [7]
3-7 RMU, BMU or sPU
21/16 Machine Cals
*target 4-5 rounds
*pick a RMU number and hold it for all rounds
*push the pace on the cals

C. 2:00 Single Leg Forward Fold L/R
2:00 Child Pose
2:00 Butcher Block Stretch
2:00 Thoracic Spine Foam Rolling
1:00 Supine Lower Back Rotation L/R