Tuesday:  November 5, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Barbell Tricep or Lat Smash, 1:00/side

2 RDS
10 Scap Pull Ups
8 Kip Swings
6 Kipping hanging knee raises
4 Toes to Bar

Strength/Skill(15:00 – 35:00)
Dumbbell Squat Clean 15-12-9-6 (choose weight for unbroken sets)

Good info on ways to improve cycling your DB squat cleans:

https://www.youtube.com/watch?v=C7W7T6VmsvI

WOD(40:00 – 52:00):

Fitness
AMRAP 12 Minutes
10 Goblet Squats
10 Burpees
10 Situps

Performance
AMRAP 12 Minutes
10 Front Squats 115/75lbs
10 Burpees
10 Toes to bar

Option 2: Front Squats at 95/65lbs

Competition
AMRAP 12 Minutes
10 Dumbbell Front Squats 50/35lbs
10 Burpees
10 Toes to bar