DATE

2022/07/22 FREITAG Lessonplan

RX
4 rounds for time:
5 squat cleans (105/155 lb)
20 hand-release push-ups
80 double-unders

TIMECAP: 14:00

INTERMEDIATE
4 rounds for time:
5 squat cleans (85/115 lb)
15 hand-release push-ups
50 double-unders

BEGINNER
4 rounds for time:
5 squat cleans (65/95 lb)
20 hand-release knee push-ups
80 single-unders

DYNAMIC WARM-UP | 6:00
AMRAP 6:
30 plate hops
20 alternating shoulder taps (10/side)
15 ground plate-to-overhead
10 counter-balance squats

SQUAT CLEAN PROGRESSION | 7:00
Deadlift
Deadlift to mid-thigh
Deadlift and shrug
Muscle clean
Front squat
Hang squat clean
Squat clean

SQUAT CLEAN WARM-UP | 4:00
2-3 sets:
5 squat cleans

SKILL WORK | 8:00
Post-workout:
EMOM 7:
1 hang clean (squat or power)

COOLDOWN STRETCH | 6:00
2 sets:
:30 banded shoulder stretch/side
:30 wrist extension stretch/side