Wednesday January 11, 2022

Warmup

300m Row

10/Side RDL

10/Side OH Press

10/Side DB/KB Hang Clean

5 Goblet Squats

3/Side Turkish Getup

Mobility

Banded Front Rack Stretch :30/Side

Banded Hamstring Stretch :30/Side

BB Warmup

10 Elbow Rotations

10 Good Mornings

5 Shrugs

5 High Pulls

5 Hang Power Cleans

5 Push Jerk or Split Jerk

Skill/Strength

Clean and Jerk

3x1

WOD

1500m row, followed by:

15 rounds:

3 deadlifts

2 hang power cleans

1 shoulder to overhead

Each round unbroken (you may drop after the shoulder to overhead).

F:  light barbell

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105 or more