01.21.2021

Warm Up
2 rounds
12 prisoner tall kneeling to standing- 6/leg
6/side half kneeling prisoner windmill
6 candlestick roll ups


Mobility
Prone PVC lift offs x 20 reps
PVC platter squats x 15 reps
PVC front rack sots press x 10


WOD
”Star Man”
3 Rounds

Complete as many reps as possible in 1 minute of each movement

1) Calorie Row
2) Power Clean
3) Box Jumps 24/20
4) Wall Ball Shots 20/14
5) Rest 1 Minute

Barbell Recommendations
Advanced 135/95
Intermediate 115/85
Fitness 95/65

Score is total reps from all 3 rounds

Strength
6 sets of
1 power clean + 1 hang power clean + 1 jerk
set 1-2 @55-60%
set 3-4 @ 60-70%
set 5-6 @70-80%