Monday, December 12

Prep

Equipment required: Foam roller, barbell, medium/light band, empty barbell

1) 1 Round:

– 60s each Foam Roll Glutes & Hamstrings

– 10 each Sciatic Nerve Floss

– 10 each Dynamic Pigeon Pose

2) 2 Rounds:

– 10s each Bird Dog Hold

– 10s each Star Plank

– 10s Curl-up

3) 2 Rounds of:

– 6 RDLs

– 6 Hang Muscle Cleans

– 6 Push Press

– 6 Back Squats

– 10 steps each X-Band Walk

A.

Back Squat

2/4 x 6 3s down. 

OT2M

– 2 Warm-up sets, 4 working sets

L1: Box Squat

B.

‘Gwen’

15-12-9

Clean & Jerk

– Goal: Unbroken sets at a challenging weight.

L1: (DB Hang Power Clean + Push Press)

TIME CAP = 7:00

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