Tuesday 12/28/21

Please continue to follow the Social Distancing guidelines during class at all times. Thank you!

Workout

Warm Up

AMRAP 6
10 (total) alt samson 
10 push up to downdog 
10 banded good mornings 
10 banded pass throughs 
10 (total) thread the needle 

Empty barbell warm up 
3 deadlifts 
3 high hang power cleans (:03 pause in the catch) 
3 at the knee hang power cleans
3 mid shin power cleans 

Strength 

EMOM 10
1 hang hang power clean+1 hang power clean (knee)+1 power clean (floor) 

WOD 

AMRAP 10 
3 hang power cleans (95/65 75/55) 
3 lateral burpees 
6 hang power cleans (same weight) 
6 lateral burpees 
(add 3 reps per round)

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