Wednesday December 8, 2021

Warmup

5 x 3 Air Squat + Broad Jump (Total 0f 15 air squats)

2 Rounds:

10 Mountain Climbers

10/Side Lateral Box Step-ups

5 Negative Pull Ups

At some point during the warmup do 10 D-ball over the shoulder (heavy wallball can also be used)

Mobility

Prayer Stretch on Box :30

Pigeon Stretch on Box  :30/Side

BB Warmup

10 Elbow Rotations

5 Shrugs

5 High Pulls

5 Power Cleans

5 Strict Press

5 Split Jerk

Skill/Strength

Work up to a one rep max clean and jerk.

Go heavy, or stay light and focus on technique.

WOD

AMRAP 12:

6 burpee box jumps

3 clean and jerks

6 pullups

F:  6 alt. db snatch instead of c/j; ring rows

P1:  135/95; chest to bar pullups

P2:  95/65; regular pullups

C:  165/115; 2 ring muscle ups instead of pullups (modify by doing bar MU)