Friday, Apr 16, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min Amrap
1:00 Machine
10 Ring Rows
5 Air Squats + 2 sec. Hold at the bottom
5 Clean Deadlifts (Empty Bar)
5 Muscle Cleans (Empty Bar)
5 Shoulder Press (Empty Bar)

– Into –

3 rounds (Building Weight)
3 Clean Deadlifts
2 Hang Power Cleans
1 Push Press
1 Clean and Jerk

**2. Workout Prep**
1 set
3 Chest to Bar
6 Air Squats
3 Push-Ups
1 Clean and Jerk (At workout weight)

Zemo
8-minute Amrap
30 Chest to Bar
50 Air Squats

– At 10:00 –

8-minute Amrap
30 Push-Ups
50 Air Squats

– At 20:00 –
5 min Amrap
Max Clean and Jerks (135/95)

Accessory
4 sets
10 Seated Alternating Dumbbell Z-Press (each)
10 Bodyweight Row
30 second Hollow Rock Hold

Restoring Shoulder Internal Rotation
https://www.youtube.com/watch?v=tbAxvTFPIbw