Sunday, December 12th, 2021

WL warm up

1 Set:

10 Clean Grip Deadlift

10 Clean Pulls

10 Muscle Cleans

10 Partial Front Squats (quarter squat)

10 Hang Power Cleans

4 Power Cleans (40%)

3 Power Cleans (50%)

2 Power Cleans (60%)

2 Power Cleans (70%)

LIFT Part A

For Load:

Power Clean

6 Sets x 2 Reps

LIFT Part B

3 Sets:

10 GHD Superman KB Rows

30 Weighted Russian Twists (20/14# ball)

LIFT Part C

3 Sets:

15 Bent Over T-Raises

15 Bent Over Y-Raises

15 Standing Snow Angels

*use dumbbells or plates