DATE

2022/09/12 MONTAG Lessonplan

Every 5:00 x 5 rounds:
12/15 calorie assault bike
12 hang power cleans (95/135 lb)
15 lateral burpees over the barbell
12 alternating front-rack lunges (95/135 lb)

SCALED OPTION
Every 5:00 x 5 rounds:
7/10 calorie assault bike
12 hang power cleans (55/75 lb)
10 lateral burpees over the barbell
12 alternating front-rack lunges

DYNAMIC WARM-UP | 6:00
4 sets:
:20 bike
– Rest :10
:20 good mornings (empty barbell or training bar)
– Rest :10

HANG POWER CLEAN PRACTICE | 6:00
Hang clean pull
Partial front squat
Hang power clean

WORKOUT PREP | 8:00
3 sets:
6 hang power cleans
6 lateral burpees over the barbell
6 alternating front-rack lunges

STRETCHING | 5:00
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves