2021/01/02

General Warm-Up
Warm-up
5:00 Row, increase pace each minute

2 Rounds
10/10 Glute bridge walk-ups
0:30 Pike shoulder taps
0:45 Seated shoulder extension stretch

Skill and Build Up
Warm-up
Single-Arm Dumbbell Hang Power Clean Progression (~3:00)
5/5 Dip-Drive-Shrugs
5/5 Hang muscle clean
5/5 Hang Power clean
*Use a light dumbbell

Build Up and Workout Prep (~6:00)
150m Row
0:15 Ring top support hold
0:10 Ring bottom support hold
3/3 Single-arm dumbbell hang power cleans (moderate weight)

150m Row
5 Ring dips or ring dip variation
3/3 Single-arm dumbbell hang power cleans (workout weight)

Metcon
Metcon (Time)
For time
1,000m Row
40 Single-arm dumbbell hang power cleans (50lbs/35lbs)
40 Ring dips
40 Single-arm dumbbell hang power cleans (50lbs/35lbs)
*Alternate arms after every 10 reps on the single-arm dumbbell hang power cleans

MINIMAL EQUIPMENT OPTIONS
Row
*2.5k/2k Bike
*600 Single unders

Single-Arm Dumbbell Hang Power Clean
*Use a kettlebell that can achieve 4 sets.
*If no no dumbbell or kettlebell is available but a barbell is, do barbell hang power cleans with a 75lbs/55lbs.
*Bag clean to shoulder
*50 Step-up jumps

Ring Dips
*Dip with feet on the floor and in front of the body. Hands can be placed on any object (bar, rings, box, chairs)
*Deficit push-up

Potential Workout Options
With Load
600 Single Unders
40 Bag cleans to shoulder
40 Dip with feet on the floor and in front of the body
40 Bag cleans to shoulder

No Load Available
600 Single unders
50 Step-up jumps (16")
50 Deficit push-ups
50 Step-up jumps (16")

Cool Down / Mobility
Warm-up
3 Rounds for Quality
10/10 Single-arm dumbbell high pulls
20-30 Pike compressions
0:45 Foam roll T-spine

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