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.
