02.19.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

2 sets:

:20 jumping jacks

10 Samson lunges

:20 up-downs

10 wide-stance squats

:20 plank hold

5 DB squats

1 set:

200-m run

3 DB power cleans

3 DB hang squat cleans

3 DB squat cleans

200-m run

7 DB squat cleans

ACCESSORY

Pre-workout:

EMOM 8:

2 DB squat cleans + 4 DB lunges

– Increase load across as many sets as possible.

STRETCHING

2 sets:

:30 leg swing (across body) / leg

:30 lacrosse ball roll/foot

Metcon (Time)

EQUIPMENT

4 rounds for time:

20 DB squat cleans

800-m run

BODYWEIGHT

4 rounds for time:

20 weighted squat cleans

800-m run

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