Friday August 21, 2020

Friday August 21, 2020

Warm Up

Mobility:  Banded Shoulder Distraction 1:00/Side  https://www.youtube.com/watch?v=t07FOe6MOTU

20x Seated Wall Slides  https://www.youtube.com/watch?v=spdjr7xbHXM

3 Rounds:
10 No push up burpees  https://www.youtube.com/watch?v=2r2YKyTssns
10 (Total) DB Snatch
10 Air Squats 

Barbell WU:
Muscle Cleans
Power Cleans
Front Squats
Push Press 

Strength
Clean Complex 

EMOM 10
1 Clean + 1 Hang Clean + 2 Front Squats

Full or Power

WOD (Strict 15-minute Time Cap)
3 Rounds
15 Power Snatch
18 Burpee Box Jumps
21 Pullups

F:  KB Swings; Ring Rows
P1:  95/65
P2:  75/55
C:  115/75 

Post-WOD Cooldown/Mobility (optional)
Wall Hinge Stretch 2:00 https://www.youtube.com/watch?v=oG7UqetNLXc