Friday, 12/18
December 17, 2020
Monday, 12/21
December 20, 2020
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
