Open workout 14.3 is begging for some back injuries. that being said, today's workout will be light and explosive and attention should be given to mobilizing the hips.
front squat
3 sets of 4 reps @ 60% of front squat max
-can be performed from clean
20 Turkish get ups (10 each side)
EMOM 5 Rounds (alternating each exercise on the minute):
4 power cleans (heavy, but under 20 secs)
10 push press (challenging, but unbroken)
*there's a catch on the EMOM - you must use the same bar and changing weights between rounds. recommended weights would be 125/75 for ladies and 185/135 for guys.
weights and intensity are up to athlete, remember there will be deadlifts and box jumps tomorrow so don't go crazy on the power cleans.
OPTIONAL: 20 mins easy intervals/barbie cardio
MANDATORY:
-minimum two minutes super couch each leg
-minimum two minutes pigeon stretch or other glute stretch each leg
-soft tissue work on your hip flexors, glutes, and thoracic spine. working on your calves would also be a solid idea if you have time.
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