Tuesday, December 14th, 2021

WL warm up

2 Sets:

10 Spiderman Stretch

10 Good Morning + Jump

10 In-Place Lunges

1 Set:

10 Clean Grip Deadlifts (45/35#)

10 Clean Pulls

10 Muscle Cleans

10 Partial Front Squats (Quarter Squat)

10 Hang Power Cleans

10 Power Cleans (Mid-Shin)

5:00-7:00 Build to your starting weight

LIFT A.

EMOM 15: (70%+ or build up to heaviest)

1 Clean Grip Deadlift

1 Power Clean

1 Hang Power Clean

LIFT B.

1 Set:

100 Banded Curls

100 Banded March in Place

100 Banded Side Step / Side

100 Banded Standing Rows

100 Banded Good Mornings