WEEK 9 – Day 45 , Saturday – 12th December 2020

Warmup

• 5 Sets @ 85% Effort
• Run 200m
• 8 No Jump No Clap Burpee
• 30sec Ring Plank
• rest 75sec  
  
• No Jump No Clap Burpee https://youtu.be/1JBIHvVnopA
• Ring Plank https://youtu.be/p3zS2AMqGlg

A) Clean Complex

• 1 Segment Power Clean
• 3 Hang Power Clean Below Knee rest 2-3mins between complexes x 4 sets 
  
• Segment Power Clean https://youtu.be/JtEJlFr_DUs
• Hang Power Clean https://youtu.be/PxYb-nbJk0o

B1) Axel Bar Overhand Deadlift

3030; 5-6reps; rest 30sec x 3
Demo video https://youtu.be/YiStgr6GS24

B2) Dumbbell Hang Power Clean

10-12reps; Touch and Go Style; rest 2mins x 3
Demo video https://youtu.be/_1Tp01g9ciU

C) 3 Sets NFT

• 45sec KB Side Plank/side
• rest 30sec
• 2 Turkish Get Up/arm TOUGH
• 20m Single Arm KB Overhead Carry (at the end of 2nd TGU)
• rest 30sec
• 6-8/reps Tall Kneeling Zottman Curl @ 3011
• rest 90sec 
  
• Turkish Get Up https://youtu.be/LkqIu3YpRNo
• Kettlebell Side Plank https://youtu.be/X33h4J-NKLA
• Single Arm Kettlebell Overhead Carry https://youtu.be/UTV5o4Oi2KM

D) Row

30sec @ 95% rest walk 4:00x 3
Demo video https://youtu.be/gON7XC5WxCM