Tuesday June 21, 2022

Warmup

2 Lap Jog or 1:30 Bike/Row

A Skip (Down)

B Skip (Back)

Side Shuffle (Down & Back)

10 (each way) KB/DB Around the Head

10/Arm Lateral Raises

10/Leg SL RDL

10/Side Straddle Rock Backs

Mobility

Wall Hinge Stretch 1:00

BB Warmup

10 Elbow Rotations

5 Strict Press

5 Muscle Cleans

5 Hang Power Cleans

5 Front Squat

Skill/Strength

3 deadlifts > 2 hang power cleans > 1 shoulder to overhead

Work up to a heavy rep for the complex.

WOD

1 lap

1 round of DT

2 laps

2 rounds of DT

2 laps

1 round of DT

1 lap

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

F:  double dumbbell

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105; 3 rounds of DT in the middle