Friday 12.29.23

Weightlifting : Technique Focus
Every 2:00 minutes, 5 Sets
3 Position Clean
High Hang + Hang + Floor
*Can drop the bar after the hang
Starting @ 60% and increasing to starting loads on the bar for 18.2a
Open Prep Conditioning
Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Load: 50/35lb, (22.5/16kg)

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Optional Accessories
4 Sets, For Quality
10/10 Single Leg GHD Hip Extensions
20 second Weighted Hollow Hold
10 Dual KB Goblet Cyclist Squat