Wednesday, December 19, 2018

Prep
3 Rounds
200 Meter Run
8 Band Pull-aparts
6 Light to Moderate Weight Dual Kettlebell Clean & Push Jerk

Strength
Every 2 Minutes for 5 Rounds
1 Power Clean
1 Low Hang Power Clean
1 Front Squat
1 Power Jerk
Start at a moderate weight and increase to a heavy complex over the course of the 5 rounds.

Conditioning
5 Rounds
8 Deadlifts (275/195)
10 Air Squats
12 Calorie Row

Recovery
10-15 Minute Recovery Row

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