Wednesday, December 28, 2022

A.Clean and Jerk Complex

Power Clean + Jerk

looking to get heavier than last week

10-12 minutes

B. Structural Work

3 sets

SA KB front rack lateral squats x 5/side [stepping out and in each time]

DB side lying ext. rot. x 10/side

C. Mixed modal Work

"marked for death"

30-20-10

devil press, 35/25#/hand

box jump overs, 24/20"

cal row

+

60 thrusters, 35/25#/hand

D. flex -

D1 front foot elevated split squat x 5/side x 3

D1 banded pull aparts x 20 x3

D2 Prone T's x 15x3

D2 Russian kb swing x 20reps - heavy x3

D3 - heavy sled push x 80 x 2-3 sets