Branched chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine, and valine. These are the three most important amino acids for muscle growth and recovery; and since they are essential, that means our body does not naturally produce them and we need to get them through diet. All meats are complete proteins and contain all 9 essential amino acids (therefore those bug 3). However, many people struggle to eat enough meat and that is when we consider supplementing with either a protein powder or amino acid powder!
WARM UP – 6 TO 8 MINUTES
MOBILITY – FOAM ROLL
MUSCULAR STRENGTH – CLEANS/POWER DAY!
1. SNATCH HIGH PULL- [5 @ 65%, 3 @ 75%, 1 @ 80%] X 2
2A. MB SKATER HOPS- 3 X 12
2B. LATERAL MB SLAMS- 3 X 12
2C. MB HOLLOW ROCKS- 3 X 15
METABOLIC CONDITIONING – 20 MINUTE AMRAP
20 BOX JUMPS
20 ALTERNATING DB SNATCH
20 DB OVER HEAD REVERSE LUNGES