Tuesday, 12/10
December 9, 2019
Thursday, 12/12
December 11, 2019

Warm Up

3 Rounds

6 Pause Squats

6 Rev Hand Spider Lunges

6 Jump Squats

6 Squat to Bootstrappers

1:30 Death Stretch/side (:45 low:45 high)

Strength

Clean (30 Min)

Prep

2×1 Three Position Pause Ext+2 Hang Hi Pull

2×2 Hang Hi Pull+2 Hang Power Clean+2 Front Squats

3×2 Cleans

Work:

3×1.1.1.

3x 1.1.

3 Rounds NFT

5 Calf Raise with Negative/side

10 DB Side Raises/side

20 Windshield Wipers

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