Praise Athletics – Strength & Conditioning
Warm up
400N Run/500 M Row
2 Rounds 5 Reps of Each
Down + Finish
High Pull
Muscle Clean
P Clean
Strict Press
Push Jerk
Specific Warm-Up
1 Round (empty barbell, 3-5 reps of each)
Clean deadlift to Mid Thigh
Hang Power Clean
Push Jerk
Clean Complex (Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent)
Metcon (Time)
For Time
30 Cal Bike/Ski/Row
25 Ground to Overhead (135/95 lbs)
