3 position clean

Tuesday 4/14/20

EMOM 12 min:
Squat clean+Hang squat clean+High hang squat clean
*If you have a bar and decent weight then use the heaviest you have
*If you have minimal weight or DBs then do 2 reps at each weight. 2 from ground, 2 from hang, 2 from high hang
+
AMRAP 20 min:
8 Strict handstand pushups or strict press (75/55)
12 Hang power snatch (75/55)
16 Overhead squats (75/55)
*DBs only=DB push press/alt arm DB hang snatch/ DB front squat
*KB= hand release pushups/KB snatch/Goblet squat
*NO EQUIPMENT=strict handstand pushups/tucke jumps/broom overhead squats

Cooldown
wrist stretch 1 min
Lat stretch 1 min each side
Cross leg toe touch 1 in each side
Chill for 5 min without phone

Endurance

90 seconds on 90 seconds off
2 rounds of this
12 Burpees +Max calories double unders
15 Burpees+ Max calories
20 Burpees+Max calories
15 Burpees+Max calories
12 Burpees+Max calories
*This will take 36 min to complete
*90 seconds: 12 Burpees then max calories the reminder. Rest 90 seconds. 15 Burpees then max calories the remainder…keep that patter until you’ve done each rep scheme 4 times. 12/15/20/20/15/12/12/15/20/20/15/12

If you would like a different workout or one special for the equipment you have please do not hesitate to text me. Ive been getting a lot so its no problem. My number is 925-785-2578. Keep doing your home wods and posting them on the social medias. Everyone loves seeing their gym friends even if its just a clip on insta! Stay active stay sane! 

Zoom classes at 10am and 4:30pm everyday for the duration of this shelter at home period. Download the app and join the fun. Even if you want to just watch and chat with friends for a couple minutes! 
Meeting code is 
684-431-2223. Password is 277276
Seriously. If you’ve been lacking in motivation during this quarantine please try a zoom class. Its just like a regular class and will bring some normalcy to your day