Tuesday November 30, 2021

Warmup

2 Rounds:

150m Row

5/Arm SA KB Clean

5/Leg SL Squat

5 Pushups

Mobility

Child’s Pose 1:00

BB Warmup

10 Elbow Rotations

5 Shrug

5 High Pull

5 Muscle Clean

5 Power Clean

Skill/Strength

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

As heavy as possible with good form.  Those new to lifting can reset at the floor.

WOD

In 7 minutes:

15 burpees over the bar

15/12 cal row or bike

20 power cleans

15/12 cals

AMRAP burpees over the bar

Rest 3 minutes

In 7 minutes:

15/12 cals

15 burpees over the bar

20 power cleans

15 burpees over the bar

AMRAP cals

Your score is the total AMRAP reps accomplished.

F:  reduce reps; 25 kb swings instead of power cleans

P1:  135/95

P2:  95/65

C:  155/105; bike cals