Name: Playbook - Emily Breeze Ross Watson - Day 6: Squat Clean, RFT & Cash Out
Uploaded: 2023-07-01T01:21:35.699Z
Duration: 32 min
Description: Day 6: Squat Clean, RFT & Cash Out

15 mins on the clock: 
Every 30 seconds complete 1 squat clean at the following percentages:

0-3 mins: 65%
3-6 mins: 70%
6-9 mins: 75%
9-12 mins 80%
12-15 mins: 85%

3 Rounds for Time: 
12 alt jumping lunges 
8 front squats (85 lbs)
12 power cleans
8 burpees 
12 med ball situps (14 lbs) - toss ball to wall 
8 SDLHP (sumo deadlift high pulls)

cash out: 30 Barbell back squats (85 lbs) this will be same weight as you used for workout

- Start with the bar on the ground
- Keeping slight bend in knees and a flat back
- Clean the bar up to your shoulders
- Press hips back and lower to parallel
- Extend your legs to stand up

Barbell Squat Clean

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping Lunges

- Stack your shoulders hips and heels over each other
- With weight, maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front Squat

- Start with feet hip width apart 
- Clean weight to shoulders
- Lower back down and repeat
- Can be down with barbell or DBs

Power Cleans

- Bending at your hips and knees, reach down to put your hands on the ground
- Extend your legs out behind you and quickly hop into a push up position 
- Keeping hands on the ground, reverse the leg drive motion to bring your feet back under you
- Stand back to your feet 
- Increase speed as you feel comfortable

Burpees

- Lying face up with knees bent and feet flat on floor
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the ball in front of body as you sit up
-Press ball directly overhead
- Return to starting position under control

Med ball sit up

- Start with feet outside hips, toes turned out 
- Set hips just above knees, keep back flat and set shoulders at or slightly over the bar
- Hands should be near center of the bar 
- Lift bar or kettlebell from shin to underneath your chin 
- While doing a full hip extension, pull your elbows high
- Hands come to chin height and elbows come to ear height to finish movement 
- Replicates upward movement of a clean or snatch

Sumo DL High Pull (SDLHP)

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

Day 6: Squat Clean, RFT & Cash Out

4 weeks into my second pregnancy with an 8 month old… I plan on doing your workouts the whole way through just like last time!! 🤞🏼🤞🏼 everything goes well! Thanks AGAIN!!!

Claire

Day 1: 10 Min EMOM & AMRAP

Michelle Lanterman

Day 2: The Five Rounds

Callia

AHMAZING! Yeah so I’m late to the game on these leg workouts, but whatever I’m doing them… and LOVING them!!

Day 6: Squat Clean, RFT & Cash Out

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