Wednesday:  September 11, 2019

Warm-Up(0:00 – 15:00)

Mobility:  Banded Front Rack Mobilization, 2:00/side

https://www.youtube.com/watch?v=6PdPxQk8LrY

Run 3 laps then…(if it’s raining feel free to row a casual 500m)
Warm up the power clean + front squat + push jerk movements (start with an empty barbell and slowly add weight)

Strength/Skill(15:00 – 25:00)
EMOM 6
3 Power Cleans + 2 Front Squats + 1 Push Jerk (moderate weight – warm up the movements for the workout)

WOD(30:00 – 60:00) Strict 30:00 Time Cap

Fitness
For Time
1 Mile Run (or 2k row)
30 DB Cleans
30 Single DB Goblet Squats
30 DB Push Press
800 Meter Run (or 1k row)

Performance
For Time
1 Mile Run (or 2k row)
30 Power Cleans 115/75lbs
30 Front Squat 115/75lbs
30 Push Jerk 115/75lbs
800 Meter Run (or 1k row)

Option 2: Barbell weight at 95/65lbs

Competition
For Time
1 Mile Run
30 Power Cleans 135/95lbs
30 Front Squat 135/95lbs
30 Push Jerk 135/95lbs
800 Meter Run