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Friday 12.11.2020

POSTED ON December 10, 2020

Friday | 12.11.2020

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**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
 
**2. Workout Prep**
2 sets (add weight after first set)
3 Power Cleans
5 GHD’s
5 Box Jumps + Step Down
3 Shoulder to Overhead
 
WOD: Hold On To Your Butts
 
* Target time: 12- 14 minutes
* Time cap: 18 minutes
 
30 Power Cleans (115/80)
30 GHD’s (or 40 Abmat Sit Ups or 30 Toes to Bar)
30 Box Jumps (24/20)
30 Shoulder to Overhead (115/80)
30 Box Jumps (24/20)
30 GHD’s (or 40 Abmat Sit Ups or 30 Toes to Bar)
30 Power Cleans (115/80)
* The Scaling aim is for athletes to hold a moderate intensity while keeping smooth, consistent reps on each movement.
* Scaling option 1
30 Power Cleans (95/65)
30 Abmat Sit Ups (OR 30 Toes to Bar)
30 Box Jumps (20/16)
30 Shoulder to Overhead (95/65)
30 Box Jumps (20/16)
30 Abmat Sit Ups (OR 30 Toes to Bar)
30 Power Cleans (95/65)
 
* Scaling option 2
20 Power Cleans (95/65)
20 Abmat Sit Ups (OR 20 Toes to Bar)
20 Box Jumps (20/16)
20 Shoulder to Overhead (95/65)
20 Box Jumps (20/16)
20 Abmat Sit Ups (OR 30 Toes to Bar)
20 Power Cleans (95/65)
 
Accessory:
 
4 rounds
10 Standing Upright rows (each)
10 Med-ball GHD
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