Monday December 26, 2022

Warmup

1:30 Bike/Row

10/Leg  DB RDL

10/Arm DB OH Press

5/Arm DB Hang Clean

5 Goblet Squats

10/Side Fire Hydrants

10 Bird Dogs

Mobility

10 Squat to Stands

:20/Side Samson Stretch

:20 Downward Dog

10 Shin Switches

BB Warmup

10 Elbow Rotations

5 Shrug

5 High Pulls

5 Power Cleans

5 Strict Press

5 Split Jerks

Skill/Strength

Clean and Jerk

Work up to something heavy.  Or spend this time practicing the movements in the WOD.

WOD

Williams

5 rounds:

12 deadlifts

9 hang power cleans

6 front squats

3 shoulder to overhead

F:  light barbell; OR kb SDHP > kb swings > kb front squats > b shoulder to overhead (3 each arm)

P1:  135/95 (this is the RX for this workout)

P1.5:  115/75

P2:  95/65

Then (optional)…

Annie

Double Unders

Situps

50/40/30/20/10