Friday November 18, 2022

Warmup

1:30 Row/Bike

10 BB Good Mornings

10 BB RDL

5 BB Strict Press

5 BB Front Squats

5 BB Thruster

T2B Warmup

10 Arch to hollow snaps https://www.youtube.com/watch?v=7-tsailZII0

10 V-ups

10 Scapular pull ups

10 Kip Swings

Mobility

Banded Shoulder Distraction :30/Side

Banded Knight Stretch :30/Side

BB Warmup

5 Shrugs

5 High Pulls

5 Muscle Cleans

5 Power Cleans

5 Split Jerks

Skill/Strength

Work up to a heavy clean and jerk

WOD

9 rounds:

3 clean and jerks

6 toes to bar

9 wallballs

F:  5 light or empty barbell hang clean and jerks; v-ups instead of toes to bar; air squats instead of wallballs

P1:  135/95

P1.5:  115/75

P2:  95/65; hanging knee raises

C:  155/105; heavy wallball; 3 bar muscle ups instead of toes to bar

C+:  185/125; 3 ring muscle ups