05.20.2021
HOT START -Warm up
3 rounds -
warm up / increase pace per round:
200m run
10 Alt Cossack Squats/leg
10 empty barbell power cleans
15 Anchored Feet Sit Ups
Mobility
prone PVC lift offs https://youtu.be/AFWK8sln0k4
open book stretch x 4/side
Cuban Press x 10
Strength: cleans
6 sets
every 2:00 complete
1 power clean
1 hang power clean
1 front squat
1 jerk
start at 55-65% and build load
WOD
"Clean Up"
For Time
100 DUs
40 TTB
20 power cleans 155/105 115/75 95/65
10 OHS 155/105 115/75 95/65
Post WOD
Core https://www.youtube.com/watch?v=FPQijHrVmnw&t=234s
2 sets of
Tuck-Up x 10 reps
V-Up x 10 reps
Candlestick Raises x 10 reps
One Arm/One Leg Plank x 10 reps
Hand Plank Knee-To-Armpit x 10 reps
Low Push-Up Hold x max effort
Rest as needed