Friday July 9, 2021

Warmup

2 Rounds:

10 Russian KBS

Single Arm KB Carry (Down & Back)

10 Down Dog Foot Taps

Single Arm OH KB Carry (Down & Back)

5 Burpees

Mobility

Wall Hinge Stretch 1:00

BB Warmup

Round 1:                                              Round 2: From Hang Position

3 Shrug                                                 3 High Pull

3 Shrug High Pull                               3 Muscle Clean

3 Muscle Clean                                  3 Power Clean

3 Front Squat                                     3 Front Squat

3 Strict Press                                      3 Push Jerk

Skill/Strength

EMOM 8:

3 position clean (high hang > hang > floor)

Heaviest possible with good form.

WOD

1 lap db farmer carry

15 hang power cleans

21 burpees over the bar

1 lap db farmer carry

12 hang power cleans

18 burpees over the bar

1 lap db farmer carry

9 hang power cleans

15 burpees over the bar

F:  db hang power cleans; light kbs for the farmer carry

P1: 135/95; 50/35 dbs

P2:  95/55; 35/25 dbs

C:  155/105; heavier than 50/35 dbs (note weight used)