Workout For Fri May 24, 2019

Total Time

21-15-9
Deadlifts Body weight
Box Jumps (24/20)
Pull-ups (kipping/Banded/Jumping/Ring Rows
Couch stretch
 Front rack with a bar
 Pigeon pose on a box
roll your traps using a barbell
Warm up 3 rounds 5 lunges 5 push ups 100 meter run 

Total Weight

Work up to a heavy single for the day.  We are not looking for a PR today, just work up to a heavy single
maintaining good mechanics. If your mechanics begin to breakdown
stop there!
Warm-up with lighter weights bigger sets
As you build in weights decrease number of reps and increase
recovery between sets

Total Time

OPEN/PERFORMANCE
21-15-9 OF THE FOLLOWING MOVEMENT
ALTERNATING DUMBELL HANG POWER CLEAN (50/35)
BURPEE OVER THE DUMBELL
ABMAT SIT-UPS

FITNESS
21-15-9
ALTERNATING DUMBELL HANG POWER CLEAN (35/20)
BURPEE
ABMAT SIT-UPS