HAPPY SATURDAY =-)
ACTIVATION
2 Rounds:
:30s Spiderman + Reach
10 Hollow Rocks
10 Pausing Glute Bridges
:30s Russian Baby Makers
3 Steady Rounds
12 Empty Bar Press
15 Russian KB Swings
18/10 Calories on AAB
STRENGTH - Clean & Jerk
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
THEN
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS
CONDITIONING
3 Rounds
15 Deadlift 225/155lbs
50′ Hand Stand Walk
15/12 Calorie Row
12 Minute Cap
MIDLINE
10 Min AMRAP
100 M Sandbag Carry (AT LEAST !00 lbs)
12 Cross Body TTB
20 Sledge Hammer Strikes