2.21.20

A. Warm Up

Scapular Positional Strength and Active Mobility Work

3 Sets

12 Prone Y’s on Floor (pause 2 seconds at top of each rep)

20’/side Tall Plank Theraband Lateral Walk

B. Strength

EMOM x 10mins – Clean and Jerk

Odd – 1 Segment Power Clean + 1 Slow Pull Power Clean

Even – 1 Power Jerk + 1 Pause Split Jerk + 1 Split Jerk

(Set up one bar in the rack for the Jerk complex and a Second bar on the floor for you power clean work)

-then-

Clean Grip Deadlift

TnG Reps using Hook Grip

3 sets of 5 reps


*Every 3:00 *building from last week

C. Conditioning

4 sets for time of:

Row 250/220m

5 Single Arm Dumbbell Deadlift

5 Single Arm Dumbbell Snatch


*perform both movements with one arm before switching arms

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