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Friday 12.20.2019

POSTED ON December 19, 2019

Friday | 12.20.2019

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Warm Up:
5 muscle clean
5 power clean
5 hang squat clean
5 behind the neck of thrusters
X3
 
Strength:
A. Build to a heavy Big Daddy Complex in 5 sets; rest 2min between
*1 power clean + 1 hang squat clean thruster
 
Metcon:
RX (level 1)
1-10
Squat clean 115/80
Bar facing burpee
Intermediate (level 2)
1-10
Squat clean 95/65
Bar facing burpee
 
Beginner (level 3)
1-10
Squat clean 75/55
Bar facing burpee (step over)
 
Cool Down:
3 rounds for quality
1min half split L/R
1min pigeon L/R
1min butterfly
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