Monday November 8, 2021

Warmup

2:00 Bike/Row

10 Air Squats

10 Wallball Clean

10/Side Fire Hydrants

10 Iron Crosses

10 Scorpions

Mobility

Samson Stretch :30/Side

Banded Front Rack Stretch :30/Side

BB Warmup

5 Elbow Rotations

5 High Pulls

5 Hang Power Clean

5 Front Squat

Skill/Strength

EMOM 10:

1 clean > 1 hang clean > 2 front squats

Full or power cleans.  Heaviest possible with good form.  If new to lifting, use light weight and do 3 hang power cleans > 2 front squats.

WOD

100 wallballs

Every minute on the minute perform hang power cleans as follows:

0:00 – 5 hang power cleans (followed by wallballs)

1:00 – 5 hang power cleans

2:00 – 4 hang power cleans

3:00 – 4 hang power cleans

4:00 – 3 hang power cleans

5:00 – 3 hang power cleans

6:00 – 2 hang power cleans

7:00 – 2 hang power cleans

8:00 – 1 hang power clean

Every minute thereafter until completed – 1 hang power clean

F:  double db hang power clean; 50 wallballs

P1:  135/95

P2:  95/65; 75 wallballs

C:  165/115; 125 wallballs