MONDAY 5 December 2022

Warm-up
AMRAP 5 minutes
5 Pause Squat
5 Jumping Squat
5 Walkers
10 KB Deadlift
10 KB Swing

-Then

1x (Empty bar)
15 Deadlift
15 Hang Power Clean
15 Push Press

S&T (15 Minutes)
Work to a heavy complex of:
Deadlift + Hang Squat Clean + Jerk
*Scaling: Deadlift + Power Clean + Front Squat + S2O / DB Alternative

Workout
“Grip and Rip”
21 Burpees
1 Round of “Dumbbell DT” (2×50/35 lb)
15 Burpees
1 Round of “Dumbbell DT” (2×50/35 lb)
9 Burpees
1 Round of “Dumbbell DT” (2×50/35 lb)

-Rest 2 Minutes

21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT” (2×50/35 lb)
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT” (2×50/35 lb)
9 Air Squat Hops
1 Round of “Dumbbell DT” (2×50/35 lb)

Dumbell DT: 12 Double DB Deadlifts + 9 Double DB Hang Power Clean + 6 Double DB Push Jerk