Friday July 31, 2020

Friday July 31, 2020

Warm Up

Mobility:
Dragon Pose 1:00/side  https://www.youtube.com/watch?v=N2Bi5c0iXq0
T-Opener 2:00  https://www.youtube.com/watch?v=GBghB5dJuuE

Barbell WU: 2 x 5 Reps of each (1st set with empty BB.  2nd set add weight, but keep it light.)

Hang Clean from power position
Hang Clean from low hang
Hang Squat Clean
Push Jerk
Split Jerk

Strength

On the 2:00 x 5 Sets:
2 Hang Squat Cleans* + 1 Push Jerk + 1 Split Jerk 

*If you’re still working on squat cleans, feel free to do power instead.

WOD

On the 4:00 x 5 Rounds*:
10 Toes 2 Bar
5 Clean and Jerks
15/12 Calorie Assault Bike/Row

*Rest remaining time

F:  15 Situps instead of T2B; DB Clean and Jerks
P1:  155/105
P2:  115/75
C:  50’ Handstand Walk instead of T2B; 185/125lbs

Post-WOD Cooldown/Mobility (optional)

Hamstring Rack Stretch 1:00/leg   https://www.youtube.com/watch?v=mQzKrTn2pmY
Wall Hinge Stretch 1:00  https://www.youtube.com/watch?v=oG7UqetNLXc