12.15.2020

Warm up
2 rounds
5 empty bar deadlifts
5 empty bar hang power cleans
5 empty bar strict press
30 second overhead bar hold- locked out, tuck rib cage

Strength (10:00)
every 2:00 for 5 sets
9 deadlifts
6 hang power cleans
3 push jerks

starting at your 50% clean & jerk max and building load

AT Home Strength
5 sets
8/side bird dog rows
8/side DB high pulls
8 v- ups or tuck ups


"Triplets"

15:00 EMOM
min 1- hang squat cleans x 5 @ 65-70% make these touch and go
min 2- 30 DUs- sub practicing DUs or single unders x 60
min 3- 1-3 muscle ups, 7-10 ring rows or 7-10 Russian push ups


AT Home
"Triplets"
15:00 EMOM
min 1- DB hang squat cleans x 5
min 2- 30 DUs or 15 each side reactive step ups
min 3- 3 wall walks- holding tight hollow or try the Russian push ups x 7-10
https://youtu.be/zzgT_wqxCmI

Russian push up


https://www.youtube.com/watch?v=GuS7gFz39ws
Two sets of:
Hollow Body Bounce x 60 reps
Straight Body Ceiling-reaching Crunches x 10 reps
Tuck Rock to Tuck Sit x 10 reps
Hollow Body Side-to-side Rocks x 10 reps
Hand Plank Arch/Hollow x 10 reps
Limbo Twist x 10 reps