Friday:  September 27, 2019

Warm-Up (0:00 – 15:00)
Mobility:  20 Shoulder Swimmers. Athletes lay face down on the ground with hands behind their back. They then bring their arms out to the side and then overhead, slowly going back and forth like an upside-down snow angel.

3 Steady Rounds
Row 100 meters
12 Air Squats (RD1)
12 Empty Bar (or PVC) Pause Front Squats (RD2)
12 Power Position Squat Cleans (RD3)

Strength/Skill (15:00 – 35:00)
Clean + Jerk:  7×1 (build to a heavy single for the day)

WOD (40:00 – 50:00):

Fitness
Climb the Ladder for 10 Minutes
4 Box Jumps
4 DB Hang Clean & Jerk
8 Box Jumps
8 DB Hang Clean & Jerk
12 Box Jumps
12 DB Hang Clean & Jerk
etc.

Performance
Climb the Ladder for 10 Minutes
4 Box Jumps
4 Clean & Jerk 135/95lbs
8 Box Jumps
8 Clean & Jerk
12 Box Jumps
12 Clean & Jerk
etc.

Option 2:  95/65 lbs on the barbell

Competition
Climb the Ladder for 10 Minutes
4 Box Jumps
1 Rope Climbs
8 Box Jumps
2 Rope Climbs
12 Box Jumps
3 Rope Climbs

etc.