Thursday October 25, 2018 - Clean Power Burpees

Warmup

:10 HARD

:20 EASY x4 Bike

2 Sets:

10 Reaching Goblet Squat

10 Monkey Hops

5 Lizard Reach Per Side

M1) Clean and Jerk

12 Min Clock

Option A:

Build to Heavy

2 Clean

1 Jerk

Non TNG

Option B:

1 Power Clean

1 Front Squat

1 Jerk

Option C:

1 Hang Power Clean

1 Front Squat

1 Push Press

M2) Repeat Interval

Round 1: 21-15-9

Rest 3 Mins

Round 2: 12-9-6

Option A:

Power Clean 115/85

Burpee

Option B:

Power Clean 95/65

Burpee

Option C:

Power Clean 75/55

Burpee

Extra Credit

4 Sets:

12 DB Hammer Curl

12 DB Tricep Extension

12 Ring Face Pull