Name: Playbook - Emily Breeze Ross Watson - Day 4
Uploaded: 2023-07-01T01:34:45.141Z
Duration: 20 min
Description: Day 4

cash in: 15 clean and jerks (75 lbs) 
 
50-40-30-20-10
double unders/ single jump ropes
straight leg situps
 
cash out: 15 clean and jerks

- Start in the standing position with your feet hip-width apart
- Squat down to lift the weight off the floor and lift it to a front rack position
- Raise the weight overhead with a range of motion similar to that of a push press
- Allows you to build muscle in your glutes, hamstrings, and triceps

Clean and Jerk

- One jump and two spins with the rope
- Flick in the wrist, a little bit faster

Double Unders

- Lay on the ground with legs straight
- Come up and reach towards your feet
- Go back in a controlled motion 
- Engage your core

Day 4

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