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MONDAY 20201207

Warm-up

200M Jog
10 Scorpions
10 Downward/Upward Dogs
10 Cat Cows
Seated Straddle Stretch
10 Dead Bugs
10 Bird Dogs
Calf Stretch on Rig

2 Rounds w/moderate KB:
8 Single Leg Crossbody Deadlift/leg
8 Kettlebell Swings


Strength and Skill

Every 2:00 for 12:00 (6 sets):
3 Hand Release Deadlift w/:02 Eccentric/Negative*

* Aim for 70-80% of your 1RM deadlift. Only go as heavy as you can with the prescribed tempo and double overhand grip (try to avoid mixed grip).

FITNESS and PERFORMANCE 20201207

As many rounds and reps as possible in 14 minutes:
20 Single Arm Alternating DB Snatch (50/35#)
30 Double-Unders
20 Single Arm DB Hang Power Clean and Jerk (50/35#) [10/arm]
30 Reverse Lunges [15/leg]

Scoring: Rounds + Reps

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