Tuesday August 24, 2021

Warmup

Jog 2 Laps

Butt Kicks (Down & Back)

High Knees (Down & Back)

High Toe Touch (Down)

Low Toe Touch (Back)

Carioca (Down & Back)

Walking Lunge w/ Twist (Down)

Duck Walks (Back)

10 DB RDLs

10/Arm Single Arm Bent Over DB Rows

10/Arm Single Arm Strict Press

10 DB Cleans

Mobility

Wall Hinge Stretch 1:00

Skill/Strength

Mini DT Complex

7 deadlifts

5 hang power cleans

3 shoulder to overhead

Establish a one rep max of the complex, or just stay light and focus on technique

WOD

3 rounds:

15 burpees over the bar

2 laps

1 round of DT

1 round of DT is:  12 deadlifts > 9 hang power cleans > 6 shoulder to overhead

F:  15 kb swings instead of 1 round of DT

P1:  135/95

P2:  95/65

C:  4 rounds; 155/105