Tuesday, January 8, 2018

Joint Prep x 10 minutes

A1. chest to wall hold x 30-60 sec x 3 sets

A2. low gait x 1 length (coaches’ choice) x 3 sets

B. Cleans

In 20 minutes, find a daily max clean

Or: Every 3 minutes:

halting clean grip deadlift plus hang power clean plus clean x 3 reps x 4 sets

Or: every 3 minutes

Or: deadlift x 8-10 reps x 4 sets

C. Ring Dips x AMRAP in 60 sec (start and finish each rep with a support hold)

Double Unders x AMRAP in 60 sc

KB Swings x AMRAP in 60 sec

Rest 60 sec

4 sets

NOTE: NO ring dips? Do support hold x 30 sec. Use feet to support you