9-WEEK MOBILITY CHALLENGE: Week 3

Complete daily (Nov 15-21):
- Spider man (hold each side for 1 min)
- Roll Lats (roll each side for 1 min)

Strength

1 Clean + 2 Squats + 1 Jerk: Every 90s x 8 Rounds - build to heavy single

Work

“Addition By Subtraction”

10 Minute AMRAP:
10 Bar Muscle-Ups
30 Hang Power Cleans @ 155/105
Max Meter Echo Bike

Rest 3 Minutes

7 Minute AMRAP:
10 Bar Muscle-ups
20 Hang Power Cleans @ 155/105
Max Meter Echo Bike

Rest 3 Minutes

4 Minute AMRAP:
10 Bar Muscle-ups
10 Hang Power Cleans @ 155/105
Max Meter Echo Bike

Home

5 Minute AMRAP:
10 Deadlifts
10 Hang Power Cleans
10 Lateral Bar-Hop Burpees
AMRAP Any Machine

Rest 2 Minutes

5 Minute AMRAP:
8 Deadlifts
8 Hang Power Cleans
8 Lateral Bar-Hop Burpees
AMRAP Any Machine

Rest 2 Minutes

5 Minute AMRAP:
6 Deadlifts
6 Hang Power Cleans
6 Lateral Bar-Hop Burpees
AMRAP Any Machine