January 7, 2020

January 7, 2020

1/7/20

Warm-up
Laying Front Rack Stretch: 1-2 Minutes

Pigeon Pose: 2 Minutes Each Side

Wrist Stretches: 30 Seconds Each Direction

ACTIVATION
50-40-30-20-10
Meter Row (x10)
Single Unders
Walkout Seconds

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Weightlifting
Power Clean (Pausing Power Clean)
Pausing Power Clean
On the 1:30 x 5:
1 Pausing Power Clean
1 Power Clean

*2 Second Pause at Knee
*2 Second Pause in Catch

Set 1: 60%
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Barbell Facing Burpees

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