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MONDAY 20201221

Warm-up

10 PVC Passthru
10 PVC Good Mornings
10 Leg Swings Front/Back Side/Side
10 Internal/External Hip Rotations
10 Air Squats
10 Bird Dogs
10 Dead Bugs
10 Glute Bridges
Pigeon Stretch
PVC Front Rack Stretch

* Coach-led barbell warm-up for Power Clean/Push Press/Jerk *


Strength and Skill

Every 2:00 for 12:00 (6 sets):
1 Power Clean + 1 Push Press + 1 Jerk*

* Push Jerk or Split Jerk, start moderate and build to a heavy in this complex for today.


1 Power Clean + 1 Push Press + 1 Jerk (1×1)

Heaviest weight used for 1 Power Clean + 1 Push Press + 1 Jerk

Scoring: Load


FITNESS 20201221

As many rounds and reps as possible in 16 minutes:
3 Kettlebell Swings (70/53#)
6 Burpees
9 Knee Raises (or 2x sit-ups)
12 Calorie Bike

Scoring: Rounds + Reps


PERFORMANCE 20201221

As many rounds and reps as possible in 16 minutes:
3 Power Cleans (135/95#)
6 Burpees Over Bar
9 Knees-to-Elbow
12 Calorie Row

Scoring: Rounds + Reps


At Home Workout

As many rounds and reps as possible in 16 minutes:
6 Kettlebell Swings (or DB Snatch)
9 V-ups (or 18 sit-ups)
12 Burpees Over KB/DB

Scoring: Rounds + Reps

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