WOD Fri May 10, 2019

Warm-Up

Mobility: LAX Ball/Foam Roll Traps/Lats (2:00/side)
At a steady pace 15-12-9 of:
Single-Arm DB Hang Clean and Jerk (light)
DB Pause Goblet Squats (1-2 seconds in the bottom position)
:45 Pushup Hold or HS Hold or HS Walk Practice

Strength

Establish a 3RM Strict Press*

*keep track of this # as we will use this number going forward

Fitness

For Time:
50 KB Goblet Squats (55/35)
50 Burpees

Performance

For Time:
50 DB or KB Thrusters (10-50 lbs based on ability)
50 Burpees

Competition*

For Time:
50 DB Thrusters (10-50 lbs based on ability)
50/30 Bike Cals

*For the serious competitor in mind! Know your limitations and please listen to your coach.

Optional Accessory Work

AMRAP 1:30 x 3
Max Rep DB Front Squats (Heavy)
Rest 2:00 between Rounds