Warm Up Sequence
Yoga flow sequence, follow video below
A10
2 Rounds
90 seconds: Clusters
45 seconds: Push Press
15 seconds: Torpedo Overhead Hold
45 seconds: Front Squats
15 seconds: Front Squat Hold
90 seconds: Clusters
A cluster is a full squat clean directly into a thruster. So, start with the torpedo at mid-shin, complete a deadlift, drop underneath to receive the weight in the bottom of a front squat, and then move directly from that position into a thruster – that is one rep. There are a lot of moving pieces to this movement – don’t get discouraged if the timing doesn’t come right away! The more you practice, the more natural it will become.
Cool Down Sequence
Yoga flow sequence, follow video below
New to the Program? View our Workout Key.
