Wednesday:  October 2, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Glute Smash w/ single LAX ball, 1:30 per side

3 Steady Rounds
15 Russian KB Swings 53/35lbs or heavier
15 Perfect Push Ups

Strength(15:00 – 30:00)
2 Power Clean + 2 Front Squats:  6×2 increasing (1 “rep” is 2 PC followed by 2 Front Squats – Touch and Go reps are encouraged here)

WOD(35:00 – 60:00) Strict 25:00 Time Cap

Fitness
10 Rounds
10/7 Calorie Bike/Row/Ski
6 KB Swings
Rest :60

Performance
10 Rounds
10/7 Calorie Bike/Row/Ski
3 Power Cleans (155/105)
Rest :60

Option 2: 115/75 on the barbell

Competition
10 Rounds
10/7 Calorie Bike
3 Power Cleans (185/125)
Rest :60