11292019

28
Nov

11292019

Cycle 1, Week 4, Day 4

Warm-up

2 Rounds of
15 Hollow Rocks
15 Air Squats (Goblet Squats on Round 2)
6 Burpees
then, 2 Rounds with Coach
2 reps at each position
– 2 Power Position Cleans and Jerks
– 2 Low Hang Clean and Jerks

Strength
Low Hang Clean (Split Jerk Final Rep)
7 x 2 @ 70 – 80% 1RM Clean
Drop and Reset

Met-Con
Post Turkey Day Pump Sesh
Every 2′ for 24′ (6 sets of each, alternating)
5 Heavy Front Squats (from the floor)
10 DB Push Presses (from the floor)

Extra Work
Box Jump for Height
*Work up to the highest possible box jump!