Wednesday Mar. 17, 2021

Warm Up
Mobility: 
Wall Hinge Stretch 1:00
Thread the Needle 1:00/Side  https://www.youtube.com/watch?v=z9rHkuGNjWQ 

2:00 Bike/Row
15 Wall Slides
15 Glute Bridges
10 Scorpions
10 Iron Crosses
20 Duck Walks 

BB Warm-Up:  5 Reps of each
Elbow Rotations
Muscle Cleans
Power Cleans
Front Squats
Strict Press
Split Jerk 

Strength/Skill
Clean and Jerk Complex
Build to a heavy single for the complex
1 Power Clean + 3 Front Squats + 1 Jerk 

WOD
AMRAP 3
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead 

Rest 3:00

AMRAP 3
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead 

Rest 3:00

AMRAP 3
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead 

*Start each AMRAP with the PC, score is the sum of the total rounds (for all three AMRAPs) + reps (for all three AMRAPs)

F: Light DB throughout
P1: RD1: 115/75; RD2: 135/95; RD3: 155/105
P2: RD1: 75/55; RD2: 95/65; RD3: 115/75
C: RD1: 135/95; RD2: 155/105; RD3: 185/125