Monday, December 10, 2018

Prep
3 Rounds
5 Single Leg Glute Bridges (per leg)
25′ High Knees
25′ Butt Kickers

Strength
5 Minute EMOM
3 Hang Power Cleans + 1 Jerk @ 65-70%
Rest 3 Minutes
5 Minute EMOM
1 Squat Clean + 1 Jerk @ 75-80%

Conditioning
5 Rounds
10 Double KB Front Rack Step-ups (35/26)
8 Burpee Box Jumps (24/20)

ROM Conditioning
Pause Dumbbell Overhead Squats
4 x 5r per side.
2 Second Pause at the Bottom. Increasing Weight.

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