Friday June 3, 2022

Warmup

10 No Pushup Burpee

5/Arm SA OH KB Press

10 Glute Bridges

5/Arm Hang KB Clean

10 Cossack Squats

5 Goblet Squats

Mobility

Couch Stretch :30/Side

Pec Stretch :30/Side

BB Warmup

10 Elbow Rotations

5 Shrug

5 High Pull

5 Hang Power Clean

5 Front Squat

Skill/Strength

EMOM 8:

3 hang power cleans

OR

1 squat clean

1 hang squat clean

1 front squat

WOD

9 rounds:

Power Cleans 1/2/3/4/5/6/7/8/9

Burpees over the Bar 2/4/6/8/10/12/14/16/18

F:  light or empty barbell hang power cleans

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  full cleans; 2 ring muscle ups after each round (18 total)