Tuesday, Dec 29, 2020

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
– Empty Bar –
5 Clean Deadlifts
5 Clean High Pulls
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans

**2. Strength Prep**
* Allow athletes 2-3 warm up sets (5 touch and go) before first working set of 5

**3. Workout Prep**
1 Set
3 Wall Balls (light)
3 Wall Balls (moderate
3 Wall Balls (heavy)

Power Clean 5×5
Power Cleans:
– Work up to a heavy 5 touch and go in 5 sets
* Complete a set every 2:00.

Bob the Tomato
3 sets
30 Wall Balls (14/10)
20 Wall Balls (20/14)
10 Wall Balls (30/20)
– Rest 3:00 between sets –

Accessory
2:00 Quad Smash (each side)