Tuesday, 12/8
December 7, 2020
Thursday, 12/10
December 9, 2020
Warm Up
3 Rounds
6 Hips to Wall
6 Alt Bird Dogs
6 Rev Hand Spider Lunge
6 Jump Squats
Prep (8 Minutes):
1×5 High Hang High Pulls +5 High Hang Power Cleans
1×5 Hang Power Cleans
3×5 Hang Power Cleans (working up)+ :30 Bike/Row (easy/moderate/sprint)
Strength
In 10 Minutes:
Work to a 1 RM Hang Power Clean
Rest 2 minutes
Met Con
AMRAP 12 minute
20/15 Cal Row or Bike
15 Hang Power Cleans (135/95)
15/10 Cal Row or Bike
10 Hang Power Cleans
10/5 Cal Row or Bike
5 Hang Power Cleans
*Start back at the 20/15 round after set of 5 Hang Power Cleans
Core Work
In 5 Minutes:
Accumulate max time in L-Sit or Plank
