Warm Up
20 Prone A’s
20 seconds lunge iso hold right
20 seconds lunge iso hold left
3 Rounds
12 Scap Pull Ups
8 Deadlift
8 Hang Muscle Clean
8 Split Jerk Position overhead press
Strength: Clean & Jerk
Clean and Jerk for 15 minutes practice technique or build to a moderate double.
WOD
For Time ~ TC 12 Minutes (Repeat from Dec 3rd)
ELITE
21-18-15-12-9-6
Toes to Bar
Burpees
COMPETITIVE
21-18-15-9-6
Toes to Bar
Burpees
PERFORMANCE
21-18-15-9-6
Hanging Leg Raises
Burpees
Stimulus Points
This repeat workout has a lot of hip flexor work and may be higher speed than you expect. Break up early and go fast at the end.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds cobra hold
Even Minutes) 8-12 DB Hammer Curls
Cool Down & Dismissal
Seal Stretch
Figure 4 Stretch