Tuesday, October 15, 2019

Warm Up:

Joint Prep

Run 400 M

 

Skill:

Power Clean Progression, then:

5 Pause Front Squats 50%, 5 Kipping Swings

3 Front Squats (add weight), 3 Ring Rows

2 Front Squats (add #), 2 Pull Ups

 

WOD:

21-15-9 Reps for time of:

Pull Ups

Front Squats

 

Rest 3-5 Minutes, then:

Every 30 Second x 15 rounds: 1 Power Clean at 75%

 

Skill:

Banded Elbow Distraction, 90 sec each

Barbell Quad Smash, 1 min each