Tuesday:  October 22, 2019

Warm-Up(0:00 – 15:00)
Mobility:  10 Front Rack Elbow Pointers: with an empty bar in the front rack and hand wrapped around the bar, athletes alternate driving their elbows up around the bar to loosen up the front rack position.

3 Rounds
:20 Max Lateral 5-yard shuttles, Rest :10 (start slow and increase speed of the three rounds)
:20 Empty Bar Presses, Rest :10
:20 Hollow Rocks, Rest :10

An example of what we’re looking for on the lateral shuttles can be found here:

https://www.youtube.com/watch?v=ZHvwnRQPifw

Feel free to start on any of the above three movements and rotate through for three total sets.

Strength/Skill(15:00 – 35:00)
Push Press:  5×4 (Work to a heavy set of 4 for the day)

Rest 2:00-3:00 between sets.

WOD(40:00 – 50:00):

Fitness
AMRAP 10 Minutes
35 Air Squats
7 Dumbbell Power Cleans
5 Burpees 

Performance
AMRAP 10 Minutes
35 Air Squats
7 Power Cleans 155/105lbs
5 Burpee Box Jumps 24/20″

Option 2: Barbell weight at 135/95 lbs

Competition
AMRAP 10 Minutes
35 Air Squats
7 Dumbbell Power Cleans 50/35lbs
5 Burpee Box Jumps 24/20″