20211206

Warmup:

10 kickers per leg

10 Bow2Bends

10 Spider-Man lunge w/twist

10 Iron Cross

10 Scorpions

10 Huggers

10 Over & Backs

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: RDL, Dip/Shrug, dip/shrug/hi elbows, high hang muscle clean, hang power clean, press, push press, push jerk, split jerk

WOD:

EMOM for as long as possible:

6 Deadlifts

3 Hang Power Cleans

1 Split Jerk

 

Bar Weight: 135/95

 

At the top of each minute do one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

Video courtesy of Kristi Eramo O’Connell.  Some good tips on cycling Hang Power Cleans. Today is meant as a bit of muscular endurance.  How long can your body maintain good form and complete the needed reps in a minute?  The goal should be to make it well into the 20-minute mark.  Some may even see the 30s.  But push yourself to keep the form good!

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed

Cool Down:

Banded hamstring stretch – 2 min per side

Video courtesy of Video courtesy of Anthony Monetti

 

Roll out T-Spine – 30 passes

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