12/3/19 – Sleigh Ride (INTVLS)

 

WARM UP

EMOM for 5min complete:

5 deadlifts + 5 high pulls (mid shin) + 5 front squats

Then,

Stretch

Then,

Coaches tutorial - power clean

 

ADVANCED

STRENGTH

Take 15min to work up to a heavy power clean

 

INTERMEDIATE

STRENGTH

Take 15min to work up to a heavy power clean

 

BEGINNER

STRENGTH

DB hang power clean - 7x5

 

ADVANCED

WORKOUT

"The Chief"

AMRAP 3min of:

3 power cleans 135/95

6 push ups

9 air squats

**rest 1min; 5x; score = total reps**

 

INTERMEDIATE

WORKOUT

AMRAP 3min of:

3 power cleans 95/65

6 abmat push ups

9 air squats

**rest 1min; 5x; score = total reps**

 

BEGINNER

WORKOUT

AMRAP 3min of:

3 hang power cleans 65/45

6 knee push ups

9 air squats

**rest 1min; 5x; score = total reps**