Friday October 1, 2021

Warmup

2 Rounds:

6/Leg KB RDL

6 KB Deadlift https://www.youtube.com/watch?v=-ZVyGM-ftaE

6/Arm KB Single Arm Hang Clean

6 KB Goblet Squats

Mobility

Banded Front Rack Stretch 1:00/Side

BB Warmup

10 Elbow Rotations

10 Good Mornings

5 Muscle Clean

5 Power Clean

5 Strict Press

5 Split Jerk

Skill/Strength

Work up to a one rep max clean and jerk

WOD

Williams

5 rounds:

12 deadlifts

9 hang power cleans

6 front squats

3 shoulder to overhead

F:  light/empty barbell or double db for all movements; or: 15 kb sdhp, 12 kb swings, 9 kb goblet squats

P1:  135/95

P2:  95/65

C:  155/105

Note:  the leaderboard version is P1.  Choose the Comp version only if you’re looking for a longer workout and/or heavier weight.