Tuesday, 1/21
January 20, 2020
Thursday, 1/23
January 22, 2020
Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Jump Squats
6 Squat to Bootstrappers
Squat Clean Progression
Prep (8 Min)
2×3 Jump Shrug+ 3 Hang Power Cleans+6 Front Squats (bar only)
2×2 Hang Squat Cleans
Skill
Tall Clean (8 Min)
4×2
Strength
Squat Clean Complex (15 Min)
6×1 Hi Hang Squat Clean + 1 Hang Squat Clean
Met Con
2 Rounds for time:
15 Single KB Front Squat (L)*
12 Alt Single KB Lunges (L)
9 Single KB Thrusters (L)
15 Single KB Front Squat (R)*
12 Alt Single KB Lunges (R)
9 Single KB Thrusters (R)
* for all movements, in front rack, hand must stay below chin level, with KB in front of the body. KB may NOT rest on shoulder at any point.
