Thursday, December 20th 2018

Warm-Up: (7-10 minutes)
Practice DUs for 3 minutes
10 Spiderman Lunges
10 Worlds Greatest Stretches
10 Cat/Cow
20 Second Clamshell R
20 Second Clamshell L
3-Way Banded Stretch

Clean & Jerk Progression

Strength:
4 Sets
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk
65%-70%-75%-80%

Don’t know your 1RM C&J?
*Start light and build
*Stay light and work on form

For Time:
20 Minute AMRAP
10 DB Box Step Overs 50/35
10 Pull-ups
10 DB Shoulder to Overhead