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Workout for Friday December 16th 2016


Skill/Lift:

A1) power clean+front squat
5 moderate sets of 2+3 - climbing

A2) laying banded lat pull down
5 sets of 4

i) deadbug
ii) legs straight
iii) hollow body

Conditioning:

9 min to complete

"Ewoks"

21-15-9

power clean - 60% of A1)
pull up/ring row

Accessory:

30 laying dislocates - 10s each direction
30 banded face pulls