Tuesday October 19, 2021

Warmup

2:00 Bike/Row

5 Goblet Squats

5 Inchworms to Pushup

10 Shoulder Taps

10 Alt. V-up

Mobility

Banded Front Rack Stretch 1:00/Side

BB Warmup

                5 Elbow Rotations

                5 Shrug

                5 High Pull

                5 Muscle Clean

                5 Power Clean

                5 Front Squats

Skill/Strength

Hang Clean 4x3

Full or power.

WOD

5 rounds:

21/18 cal row or bike

15 burpees over the bar

9 hang power cleans

Rest 2 minutes between rounds

F:  kb swings

P1:  135/95

P2:  95/65

C:  155/105; bike cals