Tuesday:  December 3, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Banded pigeon pose: 1:30/side

1:00 Squat Hold
15 Burpees
1:00 Squat Hold
15 Air Squats
1:00 Squat Hold
15 Empty Bar Jump Squats

Then, with an empty bar:
2 Muscle Cleans
2 Tall Clean Power Cleans
2 Power Position Power Cleans
2 Hang Power Cleans
2 Touch and Go Power Cleans

Repeat with 75/55lbs on the bar

Strength/Skill(20:00 – 35:00)

Touch and GoPower Cleans:
Two Rounds of
5 Reps
4 Reps
3 Reps
Rest as needed between sets*

*Goal is to use the sets of 5 and 4 as a “warm up” to hit a heavy triple.

WOD(40:00 – 55:00):  Strict 15:00 Time Cap

Fitness
5 Rounds
15/12 Cal Bike/Row/Ski
10 DB Shoulder to Overhead

Performance
5 Rounds
15/12 Cal Bike/Row/Ski
10 Shoulder to Overhead 135/95lbs

Option 2:  95/65lbs on the barbell

Competition
5 Rounds
15/12 Calorie Bike
10 Shoulder to Overhead 155/105lbs