Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
5 jump squats
3 floor to elbow stretch (each side)
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans (empty bar)
**2. Workout Prep**
Use this time to allow athletes set up bar and weights while hitting a few reps before workout starts. Remember if the weight does not feel good or look good during warm ups encourage athletes to go lighter.
Shadrach, Meshach, and Abednego
3 sets (Every 5:00)
5 Squat Cleans (135/95)
4 Squat Cleans (155/105)
3 Squat Cleans (185/125)
2 Squat Cleans (205/135)
1 Squat Clean (225/155)
Accessory
12 Minute EMOM
Odd Minutes: 10-15 GHD Sit-Up + Remaining time Hollow Hold on GHD Sit-Up
*Substitute 15-20 Alternating V Ups and Hollow Rock Hold if needed
Even Minutes: Easy Cardio (OR Rest)
Shadrach, Meshach, and Abednego
INTRO TO THE SQUAT CLEAN
3 sets (Every 5:00)
5 Squat Cleans
4 Squat Cleans
3 Squat Cleans
2 Squat Cleans
1 Squat Clean
*Increase load each set*
