Friday December 13th


Friday December 13th

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Warm Up:
3 min Run (600m)-Bike-Row
3 Rounds:
8 Leg Swings Each Leg
5 Empty Bar Deadlifts
5 Empty Bar Hang Power Cleans
5 Empty Bar Front Squats
5 Empty Bar Shoulder Press(Strict Press)

Clean & Jerk 3-3-3-3-3-3
Rest as needed between sets.
You will have plenty of options for this workout. Biggest thing is going to be if you’d like to go with a movement you’re comfortable with for the day or if you’d like to work on one you tend to struggle with. you have the option of doing a Squat Clean or Power Clean, you can Split Jerk or use the Push Jerk. (videos for both options are posted below). Same with your weight choice as well. Weight wise should be working anywhere from 50% to 75% for your sets. You can stay at 1 weight for all 6 sets or your can change it.

**Optional Accessory Work**
Option 1:
L Sit
Buid to 2 or 3 Minutes
Option 2:
Pause Clean Deadlift
Pause 2-3 secs at the top. Use 80% to 110% of your 1RM Clean, OTN DEADLIFT. Rest as needed between sets.