2020/12/04

General Warm-Up
Warm-up
EMOM 9:00
Minute 1: Mountain climbers
Minute 2: Glute bridge hold
Minute 3: 0:25/0:25 Side plank to reach through

Skill and Build Up
Warm-up
Power Clean Progression (~5:00)

*With a barbell or PVC pipe/broomstick
3 Clean deadlift to mid-thigh
3 Clean deadlift to shrug
3 Muscle Clean
3 „Lands“ in the power position
3 Hang power clean
3 Power clean

Build Up (~5:00)
3 – 3 – 3
Power clean, building up in load

Metcon
Metcon
EMOM for 10:00 (10 sets)
3 Power cleans

Immediately into

Every 2:00 for 10:00 (5 sets)
3 Deadlifts

Modifications
Self-modifying with the load, decrease the load if mechanics break down.

MINIMAL EQUIPMENT OPTIONS

BARBELL
*With only light load.
EMOM 10:00 (10 sets)
0:20 Max rep power cleans

Immediately into

Every 2:00 for 10:00 (5 sets)
5 Tempo deadlifts
*Use a 0:05 lifting phase and an 0:05 lowering phase. Increase or decrease the tempo to make reps challenging.

DUMBELL
*Kettlebells
EMOM 10:00 (10 sets)
0:20 Max rep dumbbell or kettlebell power cleans

Immediately into

Every 2:00 for 10:00 (5 sets)
8/8 Single leg deadlifts
*use a tempo that makes this difficult.

BODYWEIGHT
6 Rounds NOT for time
5 kneeling jump-ups or 5 broad jumps
10/10 Single leg hip thrust, slow (no load)
0:45 Glute bridge march

Notes
Move at a moderate pace throughout this workout. Attempt explosive efforts on the jumps. The total time for completion should be approximately 20:00.

Notes
This is intended to be a challenging lifting session. The loads on clean should start moderate and build to challenging loads by set #6. Athletes may drop the bar between reps, but no set should take longer than 0:20 to complete. The deadlift weight should build off of the last completed power clean weight. Only the final 2 sets should be significantly challenging.

Cool Down / Mobility
Warm-up
3 Rounds
20 Hollow sit-ups
30 Arm haulers
40 Flutter kicks (floor)

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