2.28.20 “Fight Gone Bad”

A. Warm Up

12 minute EMOM

1st – 35-45 second bike or row

2nd – 5/arm Single Arm DB Clean and Jerk

3rd – 3/arm DB Windmill

4th – 15 Banded Hamstring Curls @ 10X1 Tempo

*use same DB for C&J and Windmill

B. Strength

EMOM x 10mins – Clean and Jerk

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

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

*Ok to increase load as you go on these complexes

-then-

Clean Grip Deadlift

TnG Reps using Hook Grip 4,3,3;

*building from last week

C. Conditioning

“Fight Gone Bad”

3 Rounds For Total Reps in 17 minutes

1 minute Wall Ball Shots 20/14

1 minute Sumo Deadlift High-Pulls 75/55

1 minute Box Jumps 20″

1 minute Push Press 75/55

1 minute Row for calories

1 minute Rest

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