Thursday, December 3


Row 400 meters

10 dumbbell cleans

10 PVC pipe shoulder pass throughs at bottom of the squat

10 Good mornings with PVC

10 medball cleans

10 jumping pull-ups or ring rows

10 kipping pull-ups or pull-up negatives (jump and lower slowly)

10 back extensions

10 hip extensions



Power Clean

Work up to a max set 5

Touch and go at the bottom only



3 rounds for time of:

25 hip extensions

Row 500

25 pull-ups


L1- Pull-up modifications: Elevated ring rows

L2- Rx

L3- Strict pull-ups


Olympic Weightlifting Rest Day


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