Strength
Back squat
Heavy 5
*Heavy 8 if you didn’t squat on Monday
Workout
4 RFT
12 Push ups
8 Dball squat cleans (100/60)
**Following up our benchmark workout with some heavy cleans. Switching gears from light weight, high(ish) volume to heavier weight, fewer reps.
Looking at the dball cleans, the technique might not be as fast/smooth as in the video since that medicine ball is much lighter than what you’ll be using. Still try to get as much hip extension as possible to avoid just curling the ball or even just holding it without any transition of the elbow position at all. Yes, this will most likely be singles. If you’re doing it as touch and go reps, the coach better give you a heavier ball.
Daily Read
National Park Service on Instagram
*There pic descriptions are awesome.
Also, go visit a national park sometime.