Wednesday August 19, 2020

Wednesday August 19, 2020

Warm Up

Mobility:  Banded Knight Stretch  https://www.youtube.com/watch?v=lfOYGZN2TxU
15 PVC Pass Throughs
20 Duck Walks

400m Jog, Then…

DT Primer w/ DB (Keep weight light)
4 Rounds:
10 Deadlifts
8 Hang Power Clean
6 Strict Press

Strength/Skill

DT Complex

EMOM 10 (choose a manageable weight and stick to it)
3 Deadlifts + 2 Hang Power Clean + 1 Push Jerk 

WOD
5 Rounds of:
AMRAP 2
2 Laps (or 250m Row)
Max Barbell Reps 
Rest 1:00 between rounds 

Round 1:  Power Cleans
Round 2:  Front Squats
Round 3:  Hang Squat Cleans
Round 4:  Power Clean & Jerks
Round 5:  Clusters (Squat Clean Thruster) 

F:  45/35 (Don’t drop the empty barbell)
P1:  115/75
P2:  75/55
C:  155/105

Post-WOD Cooldown/Mobility
Butterfly Stretch 2:00
Forearm Stretch 1:00/Arm