Saturday, 12/19

Warm Up

3 Rounds 

12 Band Good Mornings

6 Rev Hand Spider Lunge

12 Pause Hip Bridge 

6 Plank to Squat

Prep (12 Minutes) 

1×10 RDL w/bar

1×5 High Hang Pull+5 High Hang Power Clean 

1×5 Hang Power Clean 

1×5 Power Cleans (light)+5 Burpees 

1×5 Power cleans (working weight)+ 3 Burpees to 6” + 5 Deadlifts (clean weight)

1×5 Deadlifts (moderate) +3 Burpees over the Bar

1×5 Deadlifts (working weight)

Met Con

For Time (25 Minute Cap) 

15-12-9-6-3 Power Cleans (115/85)

9 Burpees to 6” Target after each round

Rest 3 Minutes

15-12-9-6-3 Deadlifts (225/155)

6 Burpees over the Bar (lateral) after each round

Mobility

Band Hamstring Series