Christmas Party tomorrow at 6:00 pm…Game face at 8:00pm

Warm up , lat and shoulder mobility 

• Foam roll lats 1 min per side 
• Straight Arm bent extension 8 x
• Deep squat on wall will doing dowel pullovers
• 10 PS Landmine push opening lats 

Rope climbs

1-2 every 2 min for 12 minutes

10 ps alternate with side plank medial deltoid raises

Power Clean Technique

On the 2:00 x 5 Sets:
1 “3-Pause” Power Clean
3 Power Clean

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): full extension Position (Pockets)
3rd Pause (2 Seconds): Muscle Catch Position

Set 1: 57%
Set 2: 60%
Sets 3-5: 63%

2 R NFT

400 Meter Run
10 Power Cleans (155/105)
500/400 Meter Row
10 Push Jerks (155/105)

*15 Minute Cap