Workout of the Day

<p>7s</p><p>hip halo</p><p>burgener warm up clean</p><p>2 Sets<br />1:00 Row (moderate)<br />10 Single Arm Dumbbell High Pull (each arm, moderate)<br />10 Scap Push Up<br />5 Air Squats<br />-Then-<br />Warm Up to Power Clean weight.</p>

<p>2 Clean and Jerk @ 6.5/10 RPE <br />2 Clean and Jerk @ 7/10 RPE <br />1 Clean and Jerk @ 8/10 RPE <br />2 Clean and Jerk @ 7.5/10 RPE <br />1 Clean and Jerk @ 8/10 RPE <br />1 Clean and Jerk @ 8/10 RPE</p>

<p>2 Pause Front Squat + 3 Front Squat @ 7/10 RPE <br />2 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE <br />1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE <br />1 Pause Front Squat + 1 Front Squat @ 9/10 RPE <br />1 Pause Front Squat + 1 Front Squat @ 9.5/10 RPE <br />*Pause Front Squat: 3 sec hold</p><p> </p><p>3 Sets<br /><br />4x 1 Wall Walk into 10 Handstand hold Shoulder Taps<br />100ft Double Dumbbell One Up, One Down Carry (switch arms at 50ft)<br />Crossover Symmetry I,T,Y’s (5 each position)</p>