Wednesday September 23, 2020

Warm Up
Mobility:  PVC PNF Stretch  :30/Side 

15 PVC Pass Throughs
8-10 PVC Sots Press  

2 x :20 work/ :20 rest of each movement: 
No push-up Burpee  https://www.youtube.com/watch?v=2r2YKyTssns
Air Squats
Push-Ups

 Barbell Warm-up
5 Muscle Clean
5 Hang Power Clean
5 Power Clean
5Front Squat
5 Push Jerk
5 Split Jerk

Strength/Skill
Clean & Jerk: 

Build to a heavy unbroken complex*:
3 Power Cleans
3 Front Squats
3 Push Jerks 

*Alternately, choose 1 (PC, FS, or PJ) and work to a heavy set of 3.

WOD (Strict 20-minute time cap)
For Time*:
20 Power Cleans
20 Thrusters
20 Push Press
20 Hang Power Snatches
20 Overhead Squats
20 Front Squats

*On the minute (starting at 1:00) burpees

F:  2 Burpees each minute; Light DBs for PC, Thrusters, PP, HPS; 20 WB OH Walking lunges for OHS; DB Goblet Squats for FS 
P1: 4 Burpees each minute; 95/65
P2: 3 Burpees each minute; 75/55
C:  5 Burpees each minute; 95/65 

Post-WOD Cooldown/Mobility
Banded Squat on Wall 2:00  https://www.youtube.com/watch?v=mafne7kCKAo 

Core/Stability:  3 Rounds of,
:20 Table Hold  https://www.youtube.com/watch?v=hW4cbpEaVG0
10 Banded, Kneeling Pallof Press  https://www.youtube.com/watch?v=triFHFEEgrY