RECOVERY WORKOUT
EMOM x 24 MINUTES
MIN 1 – Row for Cals
MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)|(35/15)
MIN 3 – Hollow, Superman, or Plank Hold
MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*
MIN 5 – Slam Ball or Plate Ground to OH (30/20)|(20/10)
MIN 6 – Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4.

Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB. **During the walking rest…walk, breath, and recover.

Barbell

Topic: From the Hang (Clean)

Techniques and Drills

Timing

Muscle Clean – 3×3

Hang Power Clean – 3×3

Speed under the bar

High hang squat clean – 5×3

Complex

High hang + Above the Knee + Below the Knee (1+1+1 x 5)

Aerobic Capacity

“The 3000”

Row 500m

Rest 2 min between efforts