Wednesday October 19, 2022

Warmup

2 Lap Jog or 1:30 Bike/Row

10 Banded Upright Row

10 Banded OH Press

10 Banded Good Mornings

10 Toe Up Barbell RDL (Elevate Toes on a 10# or 15# plate)

5 Muscle Cleans

5 Hang Power Cleans

Mobility

Hamstring Rack Stretch :30/Side

Wall Shoulder Stretch :30/Side

Skill/Strength

EMOM 6: 

2 deadlifts > 2 hang power cleans > 2 shoulder to overhead

As heavy as possible with good form.

WOD

3 rounds:

12 deadlifts

1 lap

3 rounds:

12 hang power cleans

1 lap

3 rounds:

12 shoulder to overhead

1 lap

F:  double DB for all movements

P1:  185/125 deadlift, 135/95 hang power clean, 115/75 shoulder to overhead

P1.5:  165/115, 115/75, 95/65

P2:  135/95, 95/65, 75/55

C:  225/155, 155/105, 135/95

Combine options as desired.

No rest between parts.