2020/12/21

General Warm-Up
Warm-up
3:00 Row, bike, run, or jump rope at an easy pace

8/8 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Windmills
10/10 Arm circles, (forward/backward).
10/10 Arm pretzels
10/10 Shoulder rolls (forward/backward).
10/10 Wrist circles

Skill and Build Up
Warm-up
Hang Power Clean Progression (3 Step) (~5:00)
*With an empty barbell:

5 Hinge and jump.
5 Hinge, jump and shrug.
5 Hinge, jump, shrug and receive in the front rack.

Build-up (~6:00)
3 Sets of
3 Hang power cleans
*Practice other movements needed during this time.

Metcon
Metcon
5 Rounds NOT for time
5 Hang power cleans, moderate to heavy
50ft/50ft Single arm kettlebell front rack walk
20 V-ups
30 Banded good mornings

With Moderately loaded dumbbells
5 Rounds NOT for time
10 Dumbbell hang power cleans
50ft/50ft Single arm kettlebell or dumbbell front rack walk
20 V-ups
30 Banded good mornings or prisoner good mornings with NO jump moving slow

Bag/Backpack
5 Rounds NOT for time
10 Bag cleans to shoulder
100ft Bag front rack walk
20 V-ups
20 Bag good mornings

Bodyweight Only
5 Rounds NOT for time
5 Rebounding depth jumps
0:30/0:30 Side plank
20 V-ups
30 Banded good mornings or prisoner good mornings with NO jump moving slow
Banded Good Mornings
*Move slow and controlled.

Cool Down / Mobility
Warm-up
1:30/1:30 Foam roll lats

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