Friday October 8, 2021

Warmup

2 Rounds:

:30 Bike or Row

10 Wallball Clean

1:00 Single or Double Under

10 Russian KBS

Mobility

Calf Stretch :30/Side

Banded Shoulder Distraction :30/Side

BB Warmup

Elbow Rotations

Shrug

High Pull

Muscle Clean    

 Hang Power Clean

Skill/Strength

Work up to a heavy 3 rep touch and go clean (full or power)

Modify by resetting between reps, or by doing 3 rep hang power cleans

WOD

AMRAP 8:

5 hang power cleans

25 double unders

Rest 2 minutes

AMRAP 8:

10 wallballs

10/8 cal row or bike

Your score is the total REPS accomplished (do the math)

F:  10 kb swings instead of hang power cleans; single unders

P1:  135/95

P2:  95/65

C:  155/105; heavy wallball; bike cals