FRIDAY 200612


90 sec on a machine
200m Jog
10 Spiderman Poses pausing in the bottom
10 Reverse Lunges
Front rack mobility on the floor for wrists
10 Bird Dogs
10 Hollow Rocks
10 Squats

With an empty barbell –
Review hang clean positions and the Jerk (Power or Split)

Strength and Skill

Every 2 minutes, for 16 minutes (8 sets) of:

Hang Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

Hang Clean + Jerk

Heavy Single rep


Against a 3-minute running clock…

30/20 Calories of Assault Bike
Max Reps of Burpees over a dumbbell

Rest 3 minutes, and repeat for a total of three (3) sets.

At Home- AMRAP #1

Complete as many rounds and reps as possible in 7 minutes of:
7 Burpees
60-Foot Lateral Shuffle*

When the running clock reaches 10:00, perform the following:

At Home AMRAP #2

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Burpee Deadlifts
60-Foot Lateral Shuffle*

At Home AMRAP #3

When the running clock reaches 17:00, perform the following:

Complete as many rounds and reps as possible in 3 minutes of:
3 Devil’s Press
60-Foot Lateral Shuffle*

*For the 60-Foot Lateral Shuffle, place two objects 10 feet apart. You will shuffle back and forth, touching the objects with your hand each time, for a total of 60 feet (3 each direction).


Couch Stretch on the wall
LAX to trap and shoulders
Pigeon Stretch
Roll Posterior

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