Tuesday September 14, 2021

Warmup w/ Single DB

2 Rounds:

5/Arm Press

5/Arm Bent Over Row

5/Arm DB Clean

5/Arm Front Squat

5 Pushups

10 Hollow Body Rocks

Mobility

Banded Front Rack Stretch :30/Side

BB Warmup-5 Reps

Shrug

High Pull

Muscle Clean

Hang Power Clean

Front Squat

Hang Squat Clean

Skill/Strength

Establish a 1 rep max clean (full or power)

Record your weight.  As with front squats, we will retest this a couple of months down the road.

WOD

In 5 minutes:

21 burpees over the bar

21 power cleans

AMRAP burpees over the bar

Rest 4 minutes

In 4 minutes: 

15 burpees over the bar

15 power cleans

AMRAP burpees over the bar

Rest 3 minutes

In 3 minutes:

9 burpees over the bar

9 power cleans

AMRAP burpees over the bar

Your score is the total burpees accomplished.

F:  db snatch instead of power clean

P1:  115/75 (round of 21), 135/95 (round of 15), 155/105 (round of 9)

P2:  75/55 (21), 95/65 (15), 115/75 (9)

C:  full cleans; 135/95 (21), 155/105 (15), 185/125 (9)

Combine options as desired.  For instance, full cleans at P2 weight.