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Tuesday 12.31.2019

POSTED ON December 30, 2019

Tuesday | 12.31.2019

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Warm Up:
4/4 standing windmill thorax rotation
50ft Carioca L/R
5 hips down push ups
X3
5 Clean deadlift
5 muscle clean
5 behind the neck thruster
X3
 
Foundation:
A. 1 clean . 1 clean + 2 thrusters
x6-8 sets; every 2:30
*build to a a heavy of today’s complex
*15s between on the cluster
 
Barbell Metcon:
 
RX
50 power cleans 155/105
Intermediate
50 power cleans 135/95
 
Beginner
50 power cleans 95/65
 
Cool Down:
3 rounds for quality
1min pigeon L/R
2min cross shin L/R
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