Tuesday 12/27/2022

Strength
3 Position Power Clean (Ground, Below the Knee, Hang) 1x3
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean.

- Complex is completed unbroken!
- Workout up to heavy set in 10-12 minutes

WOD
"Black Eyed Peas & Collard Greens"
10 Rounds
7 Dumbbell Deadlifts (50s/35s)
7 Dumbbell Front Squats (50s/35s)
7 Dumbbell Shoulder to Overhead (50s/35s)

Wednesday

Strength
Tempo Front Squat
6 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Loadings are intended to be on the lighter side to dial in positioning under this longer-range tempo squat. Rest as needed between sets.

WOD
“Doorbell”
AMRAP 18:
21/15 Calorie Assault Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts 50's/35's
15 Dumbbell Front Squats 50's/35's