Dan the Man has come a long way with the mobility of his front rack. There was a time when he could not get the bar to rest on his shoulders. Improvement is a slow and consistent process of effort.

WORKOUT OF THE DAY

STRENGTH

A. 9 min EMOM

1) 3-5 Chest to Bars (strict)/ Strict Pull-ups/5 Pull-up Eccentrics/Rack Pull-ups

*Stay neutral with all movement

2)  40m second FR walk 24/16kg

3) 20 sec bottom of Push-up hold

B. 6 sets of:

1 Clean Pull + 1 Power Clean + 1 Full Clean @60-70%

CONDITIONING

12min EMOM

1) 5 T2B + 20 Double Unders

2) 5 T2B + 6 Burpees over the Bar

3) 5 T2B + 10 Russian Kettlebell Swings @32/24kg