Wednesday 06/22/22

“Active Recovery/OpenGym”

Row Intervals

500m Row

Rest 1:1

750m Row

Rest 1:1

1000m Row

Rest 1:1


50/35 Calorie Row Sprint


10 Rounds

30” Russian Kettlebell Swing 53/35

10 Hollow Rocks


Overhead Squat Progression Part 1

3-5 Rounds

30” Squat Therapy

5 Wall Squats

5 PVC Tempo Overhead Squats 3” down, 3” up

30” PVC Overhead Squat Hold (Bottom)



A. 3 Position Power Clean Complex

1 Power Clean + 1 Power Clean Below the Knee + 1 Power Clean Above the Knee

– 20’ to build to a heavy

– keep form intact

– must hang on to bar after first power clean

B. 9’ EMOM Power Clean Wave

1,4,7: 3×60

2,5,8: 2×70

3,6,9: 1×80

– keep form throughout Emom 

– may touch and go

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