Wednesday:  November 6, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Pigeon Pose, :90/side

Row 400m
20 Duck Walk Steps
15 Jump Squats

Strength(12:00 – 25:00)
Spend 10-12 minutes working up to a 1RM power clean.

If your max days are over, feel free to do a 4×3 power clean at moderate weight.

WOD(30:00 – 54:00)

Fitness
4 Cycles
In 3:00
500m Row
AMRAP Med Ball Cleans
Rest 3:00

Performance
4 Cycles
In 3:00
500m Row
AMRAP Power Cleans (135/95lbs)
Rest 3:00

Option 2: 95/65 on the barbell

Competition
4 Cycles
In 3:00
500m Row
AMRAP Power Cleans (185/135lbs)
Rest 3:00