Friday – 12/22/17

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/stretch x 60sec
Banded Lat Stretch x 60sec
+
1 set:
5 Double KB Rack Squats
5 Double KB Rack Lateral Lunge Right
5 Double KB Rack Thruster
5 Double KB Rack Lateral Lunge Left
+
BB Warm-Up

Workout
A. Take 15 minutes to build to today’s Heavy
Clean Grip Deadlift + Hang Power Clean + Power Clean + (Jerk for advanced – any type of press out is a fail)

B. Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead (50/35) or BB G2OH (155/115)
60 seconds of Row, Bike, or Ski for Calories
– Rest 60 seconds between sets