tttTD68 - THE THROWDOWN

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Workout 👇
0:00-7:00
12-9-6-3
DB Devils Press @ 50/35# ea hand
BBJO @ 24/20"
7:00-14:00
Build to 1RM hang squat clean

Warm-up 👇
Easy 5min Warm-up Row/Run/Bike
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Joint / Movement Prep
A. General Flow - https://www.youtube.com/watch?v=2MeFs5dMURA&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=13
B. Hinging Prep - https://www.youtube.com/watch?v=65Wa663Rjko&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=1
C. Squat Clean Prep - https://www.youtube.com/watch?v=S8e-qjWgNwI&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=3
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1-3 total Sets:
2-4 DB Devils Press
2-4 Burpee Box Jump Overs
1-2 DB Devils Press
1-2 Burpee Box Jump Overs
rest 30 seconds
Hang Squat Clean (slowly building to opening load)
Easy Bike ride for 2min bw sets

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Movement Standards 👇
You have from 0:00-7:00 minutes to complete part A. Part B will start at the 7:00min mark and you will have 7min to find a 1RM Hang Squat Clean.

DB Devils Press - Chest must touch ground in between the DBs at the bottom of each rep. You must reach full extension at the top of each rep with arms, hips, and knees fully locked out.

Burpee Box Jump Over - 24" for males, 20" for females. Chest and thighs must tough the ground and a two foot take off must be performed. You may step off box.

Hang Squat Clean - Hip Crease must pass below the knee at the bottom of each rep. Full extension must be met at the top of each rep with the bar on your shoulders. You may perform any hang clean variation so long as you start the rep in a full extended position before initiating your hang.
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Видео tttTD68 - THE THROWDOWN канала Training Think Tank