Monday, May 17, 2021

Warmup:

Jog 2 lap or 1:30 Row or Bike

10 Lunges

10 Bird dogs

10 Inchworms

10 Ring Row

10 Air Squats

10 No Push-up Burpees

Mobility:  Front Rack Fixer on bench or box 1:00  https://www.youtube.com/watch?v=eHGV1J6IyBw

10 Squat and Reach  https://www.youtube.com/watch?v=BP-n1w_eoLI

BB Warm-Up:

10 Good Mornings

10 Elbow Rotations

5 Muscle Cleans

5 Power Cleans

5 Front Squats

5 Split Jerks

Strength/Skill

Work up to 1 rep max clean and jerk

WOD

30 deadlifts

1 round of Cindy*

20 power cleans

3 rounds of Cindy

10 clean and jerks

5 rounds of Cindy

*1 round of Cindy is 5 pullups, 10 pushups, 15 air squats

F:  light dumbbell instead of barbell; ring rows; box pushups

P1:  135/95

P2:  95/65

C:  165/115; 3, 5, 7 rounds of Cindy