12312019

30
Dec

12312019

Warm-up
2 Rounds
15 Empty Bar RDLs
12 Empty Bar Front Squats
:30 Static Hanging Knee Raise Hold
then,
5 Empty Bar Power Position Power Clean
5 Empty Bar Hang Position Power Cleans
*Do both movements again with light weight.

Strength
Hang Power Clean
2-2-2-2
*Working up to a heavy double without dropping the bar!

Met-Con
For Time
21 Squat Cleans (135/95#)
9 Toes to Bar
15 Squat Cleans (135/95#)
15 Toes to Bar
9 Squat Cleans (135/95#)
21 Toes to Bar