Tuesday August 31, 2021

Warmup

2:00 Bike/Row

2 Rounds

8 Medball Cleans

8 Scapular Pullups

16 Step Ups

10 Glute Bridges

3 x 5 Air Squat + Broad Jumps

Mobility

Banded Shoulder Distraction 1:00/Side

BB Warmup

                Elbow Rotations

                Shrug

                High Pull

                Muscle Clean

                Power Clean

                Front Squat

Skill/Strength

Establish a 3 rep max hang power clean

Another retest from a max established a couple of months ago. 

WOD

Hang Power Cleans

Box Jumps

Pullups

1-10

F:  kb swings instead of hang power cleans; ring rows instead of pullups

P1:  115/75; first 5 rounds are chest to bar pullups

P2:  95/65

C:  135/95; hang squat cleans; first 5 rounds are bar muscle ups instead of pullups; last 5 rounds are chest to bar