Tuesday July 18, 2023

Warmup

1:30 Bike/Row

10/side DB OH Press

10/side DB upright row

5 DB goblet squats

5/side DB Hang Cleans

10 Dead Bugs

10 Fire Hydrants

Mobility

Banded Front Rack Stretch :30/side

Couch Stretch :30/side

BB Warmup

10 Elbow Rotations

5 Shrugs

5 Hang Power Cleans

5 Front Squats

5 Strict Press

Skill/Strength

Hang Power Clean > Front Squat > Shoulder to Overhead

Work up to a heavy single rep of the complex.  

A hang squat clean thruster is acceptable if you’d like, or segment the complex into parts.  

WOD Primer

2 Rounds:

3 Hang Power Cleans

3 Front Squats

3 Shoulder to Overhead

WOD

Hang Power Cleans

Front Squats

Shoulder to Overhead

1-10

20 minute time cap.

F:  KB swings > KB goblet squats > KB press (half right / half left)

P1:  95/65

P2:  75/55

C:  115/75; add 3 burpees (over the bar) each time you drop the bar

Combine options as desired.  If you want the extra challenge of doing burpees but don’t want to do the Comp weight, go for it, but no complaint about doing burpees tomorrow as well.