Tuesday November 29, 2022

Warmup

300m Row

10 Mountain Climbers

10/Arm Russian KBS

5 No Pushup Burpee

5/Arm  Hang KB Clean

5 Inchworms w/ pushup

5 Goblet Squat w/ Forward Press

Mobility

Wall Hinge Stretch :30

Banded Shoulder Distraction :30/Side

BB Warmup

10 Elbow Rotations

5 Shrug

5 High Pulls

5 Muscle Clean

5 Power Cleans

Skill/Strength

Power Clean

Work up to a heavy single.

WOD

In 5 minutes:

500m row

10 power cleans

AMRAP burpees over the rower in remaining time

3 rounds.  Rest 5 minutes between rounds.  Your score is the total burpees accomplished.

F:  20 kb swings instead of power cleans

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  165/115 or more