Monday 12-21-2020 Starke HomeFit
A. 5 sets of:
6 cleans (KB or hang DB)
6 front squats
6 S2OH
0:45 double bell OH hold/walk
rest 2:00
*using double KB’s/DB’s if available
B. For time:
10-8-6-4-2
Double DB clusters
100-80-60-40-20
DU
Workout Notes/Intentions: Part A is a double kettlbell complex. The goal is to do the entire set without resting, if possible. Cleans will be from the backswing if using KB’s, and from the hang if using DB’s (to simulate the KB clean). S2OH will be a push press or push jerk. Keep bells locked out on the final rep to go directly into the double bell overhead hold. Rest a full two minutes between sets. You should need the full 2 minutes to recover!
Part B is a short metcon. The goal is unbroken on the KB clusters (squat clean + thruster). As reps decrease, speed should increase, and time spent resting should be limited. The rounds of 4 and 2 should be quick.
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