Thursday – 12/7/17

1. Warm-Up
   1 set:
   Butt Kicks x 50’
   High knee Pillar Skips x 50’
   Straight leg pillar Skips x 50’
   Straight leg and arm bear crawl x 50’ Forward and Backward
   Forearm Smash x 30sec
   Forearm stretch x 30 sec each side
   Banded Front Rack Stretch x 30-60sec
   +
   1 set:
   Theraband Squat @5511 w/ KB in Goblet hold x 8
   Single Leg RDL w/ KB x 8/leg
   +
   Empty Barbell
   2 sets:
   5-8 Clean Grip RDL
   5-8 Hang muscle Cleans
   5-8 Front squats
   5-8 strict press’s

Workout
A. Slow Pull Clean Cluster; build to a tough 1.1.1 in 8 sets.

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
6 Hang Squat Cleans (135/95 lbs)
12 Box Jumps (24″/20″) – step down