Tuesday July 28, 2020

Tuesday July 28, 2020

Warm Up

Mobility: 
T-Opener 1:00
Banded Ankle Mob 1:00/ankle

2 Rounds:
1 laps or 100m row
20 (Total) Plank w/ Toe Touch or :30 Plank https://www.youtube.com/watch?v=uGOUXP-7eFE
10 Lunge Jumps
8 DB Hang Clean

Barbell WU: 5 Reps of Each w/ Empty BB
Shrug (From Power Position)
Hang Muscle Clean (Focus on hip drive & getting elbows through)
Hang Power Clean
Hang Squat Clean
Front Squats

Strength/Skill

Power Clean

Work up to a heavy set of three (they don’t need to be touch and go but a quick reset on the ground).

WOD

AMRAP 20:
2 Laps
3 Box Jumps
3 Power Cleans
2 Laps
6 Box Jumps
6 Power Cleans
2 Laps
9 Box Jumps
9 Power Cleans
…
Add 3 Reps Each Round

F:  DB Hang Cleans instead of Power Cleans
P1: 115/75
P2:  95/65
C:  135/95 

Post-WOD Cooldown/Mobility (optional)

Reverse Table Hold- Accumulate 2:00
Calf Roll-Out 1:00/leg