Monday September 20, 2021

Warmup

5 Burpee + L Lunge + R Lunge

10 Russian KBS

5/Arm Single Arm KB Hang Clean

5/Arm Single Arm KB Front Squat

Mobility

10 Squat to Stand

10 Squat w/ Reach

10 (Total) Samson w/ Elbow to ground & reach

:20 Down Dog

10 (Total) Down Dog w/ Toe Tap

10 Shin Switch

Front Rack Fixer on Bench/Box 1:00

Skill/Strength

Back Squat 3x10

Then, spend a few minutes warming up to the working weight for the WOD

WOD

AMRAP 12

Pullups

Hang Power Cleans

Front Squats

3/6/9/12/15/etc.

F:  ring rows; kb swings; kb goblet squats

P1:  95/65

P2:  75/55

C:  115/75 or more (note your weight); chest to bar pullups