Friday November 4, 2022

Warmup

1:30 Bike/Row

2 Round:

5 No Pushup Burpee

10 Russian KBS

5 Goblet Squat w/ Forward Press

Mobility

10 Squat to Stands

:20 Samson Stretch

:20 Downward Dog

:20 Seal Stretch

10 Shin Switches

Skill/Strength

Paused Back Squat 4-5x5

Light to moderate weight.  Three second pause.  Focus on speed with the bar.

Then, spend some time warming up the barbell for the WOD.

WOD

5 rounds:

Hang Power Cleans 5/6/7/8/9

Front Squats 5/6/7/8/9

Burpees over the Bar 25/20/15/10/5

F:  kb swings 3/6/9/12/15; kb goblet squats 3/6/9/12/15; regular burpees

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95

C+:  155/105