Spend 10:00 at light weight doing
1 clean pull
1 hang muscle clean
1 tall power clean
After you change weights, do ;15 in a star plank/side
In 12:00, build to a heavy above knee hang power clean+power clean
Then, 20:00 EMOM
A 3 Hang power cleans at 70% of what you hit
B :45 bike
If you want this to be more of a strength piece, treat the bike like easy active recovery. If you want it to be more of a cardio piece, hit the bike hard.
Afterwards, do a cooldown of 3:00 of 90/90 breathing
BOOK YOUR FREE INTRO
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.