Wednesday, Dec 23, 2020

**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1 & 2

**2.Strength Prep**
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises

– After allow athletes to hit 3-4 warm up sets –

**3. Workout Prep**
2 rounds
5 Wall Balls
10 Double Unders
5 Push Ups

Clean & Jerk 1×1
Clean and Jerk:
– Work up to a heavy single for the day in 10-12 mins
* rest 60-90 secs between sets

* Click workout notes for description *

Deck the halls
3 rounds
30 Wall Balls (30/20) or 45 Wall Balls (20/14)
45 Double Unders
30 Pushups
45 Double Unders

Accessory
3 sets
15 Hip extension (OR 15 Barbell Good Mornings)
10 Seated Alternating Dumbbell Z press
10 Standing Bicep Curls (each side)