Friday September 11, 2020

Warm Up

Mobility: Prayer Stretch 2:00  https://www.youtube.com/watch?v=tYroLFXsIz

3:00 Bike/Row
10 Scap Push-up
20 Air Sqauts 

5 Reps of each w/ empty BB:
Muscle Cleans
Power Cleans
Front Squats 

Strength
Power Cleans
5 x 3 increasing (touch and go if possible) 

WOD
15 Power Cleans
30 Pushups
1 mile run or 2k row
30 pushups
15 Power Clean 

F:  DB Hang Cleans; 800m Run/1k Row; Light KB; 
P1:  135/95
P2:  800m Run/1K Row; 95/65
C:  155/105 20 Handstand pushups 

Post-WOD Cooldown/Mobility (optional)

 Couch Stretch 1:00/Side