11.14.19

A. Warm Up

4-5 sets

10 Plank w/ band pull/arm

15 Band Pull Throughs

5 Broad Jumps

*these may be broad box jumps for challenge

B. Olympic Weightlifting

4 sets of the following Clean Complex

2 Hang Clean Pulls

1 Segment Power Clean

1 Slow Pull Power Clean (4 second pull to knees)

C. Conditioning

12 minute AMRAP

15/12 cal row

20m Dual KB Overhead Carry 35/26

15 Anchored Feet Sit Ups (hands behind head)

Run 200m

12 Alternating Dual KB Front Rack Reverse Lunges 35/26

12 Hand Release Push Ups

*run may be substituted for 20 cal airdyne

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