Thursday:  November 14, 2019

Warm-Up(0:00 – 15:00)
Mobility:  20 Front Rack Elbow Pointers

With an empty bar in the front rack and hand wrapped around the bar, alternate driving your elbows up around the bar to loosen up the front rack position.

20 Spidermans
2 rounds
12 step through lunges (unweighted)
12 KB Swings

Strength/Skill(15:00 – 40:00)
With an empty bar, 3 reps of each Tall Clean
Power Position Clean
Hang Clean

Repeat with 75/55lbs or less

Then:  Spend 15 minutes working up to a 3RM Hang Full Clean

If your max days are over, feel free to do a 4×3 Hang Clean instead (full or power)

WOD(45:00 – 54:00)

Fitness
AMRAP 9 Minutes
8 Dumbbell Shoulder to Overhead
10 Ring Rows
6 Box Step Ups

Performance
AMRAP 9 Minutes
8 Dumbbell Shoulder to Overhead 50/35lbs
7 Pull Ups
6 DB Box Step Ups 24/20″w/ (a single DB) 50/35lbs

Option 2: 75/55lbs on the barbell

Competition
AMRAP 9 Minutes
8 Dumbbell Shoulder to Overhead 50/35lbs
7 C2B Pull Ups
6 DB Box Step Overs 24/20″w/ DBs 50/35lbs