Tuesday July 27, 2021

Warmup

2 Rounds:

10 PVC Pass Throughs

10 BB Upright Rows

10 BB RDL

:30 Planks

10 Bird Dogs

10 Fire Hydrants

Mobility

Banded Front Rack Stretch :30/Side

Pigeon Pose :30/Side

BB Warmup: 5 Reps

Elbow Rotations

Shrug

High Pull

Muscle Clean

Power Clean

Front Squat

Skill/Strength

Work up to a 3 rep max touch and go power clean

WOD

10 power cleans

15 pullups

20 pushups

4 rounds

F:  dumbbell power cleans; ring rows; box pushups

P1:  135/95

P2:  95/65

C:  5 rounds; chest to bar pullups