Tuesday, 12/29
December 28, 2015Thursday, 12/31
December 30, 2015Warm-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 – Cleans
Prep (15 min)
3 x 1 Pause Ext + 2 Hang Hi Pulls + 1 Hang Clean + 2 Front Squats
then,
3-4 x 1 Clean (working up in weight)
Work
EMOM for 10min
2 Cleans @ 80-85% 1RM
– Reps may be power or full (both reps from the floor)
– May drop the bar between reps, but both reps must be completed within 30 Seconds
Met-Con
3 x 2min WORK/2min REST, laddering up
+1 Power Clean (M: 155/135/115/95, W: 103/93/78/63)
+5 Squats
– Ex. 1 Clean, 5 Squats, 2 Cleans, 10 Squats, 3 Cleans, 15 Squats etc)
– Start each round at 1+5 (do not pick up where you left off)