Strength – Hang Squat Clean (1×3)
Hang Squat Clean:
– Establish a 3 RM for the day
Strength – Deadlift (3×3)
3 Clean Deadlift x 3 Sets @90% 1RM Clean
Workout – Metcon (2 Rounds for time)
WINTER WONDERLAND
21-15-9
Push Press (95/65)
Pull-Ups
– At 10:00-
15-12-9
Shoulder to Overhead (135/95)
Chest to Bar
TARGET SCORE
Target time: 5-7 minutes
Time cap: 8 minutes
SCALED OPTION
21-15-9
Dumbbell Push Press (light)
Ring Rows
At 10:00
15-12-9
Dumbbell Push Press
Jumping Pull Ups
Mobility – Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
*If time permits