Saturday, 12/19

Warm-Up
3 Rounds of
10 Arm Circles
10 Squats
10 Wrist Circles
10 Reverse Hand Spider Lunges

then,

1 Min Single Leg Flexion with External Rotation/Side
1 Min Band Super Front Rack/Side

Strength – Power Clean + Hang Squat Clean (35 Min)
Prep:
3x 2 Pause Exts + 2 Hang Hi-Pulls + 2 Hang Power Cleans + 2 Front Squats
– start with the bar, working up in weight

Work:
12x 1 Power Clean + 1 Hang Squat Clean

Met-Con
AMRAP 8 Minutes
20 OH Plate Sit-Ups
20 Plate Russian Twists (10/side)
20 Plate Athletic Burpees (no push-up)