2.13.20
A. Warm Up
3 rounds NFT
Bike 10/8 calories
10 Alternating DB Snatch
Bike 10/8 calories
B. Strength
EMOM x 10mins – Clean and Jerk
Odd – Muscle Clean + Segment Power Clean + Hang Power Clean (pause 1 second below knee)
Even – Hang Power Clean + 2 Power Jerk TnG + 1 Split Jerk
*keep loads on barbell the same for both complexes
-then-
Clean Grip Deadlift
3 sets of 6 reps
TnG Reps using Hook Grip
Every 3:00 minutes
*building from last week
C. Conditioning
For time:
50/45 calorie Row
15 Dumbbell Burpee Deadlift 60/40
40/35 calorie Row
12 Dumbbell Burpee Deadlift 60/40
30/25 calorie Row
9 Dumbbell Burpee Deadlift 60/40
20/15 calorie Row
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