Wednesday – 12/27/17

Warm-Up
1 set:
Agilities
+
Forearm Smash/stretch
Banded Front Rack Stretch x 30-60sec
+
2 sets:
Goblet Theraband Squat @5511 w/ KB in Goblet hold x 4/leg
Single Leg RDL w/ KB x 5/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. Every 3 minutes, for 15 minutes (5 sets):
4 Power Cleans
12 Front-Racked Alternating Reverse Lunges
*Build over the course of the 5 sets to the heaviest complex you can handle.

B. “Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb. Cleans (Power Clean is OK)
Ring Dips