01.11.2022

Warm Up

2 sets

8 yoga push ups

8 prone snow angels

8 scap pull ups

8 box jump, step downs

1 *Barbell Complex 

*Barbell Complex*

2 hang muscle cleans

2 front squats

2 hang power cleans

2 tall cleans

2 power cleans

Mobility

A. banded ankle stretch x 30 seconds each side

B.  banded lat stretch x 30 seconds each side

C.  3 each side inchworm + spiderman walk

WOD

"The Time is Now"

For Time

1-3-5-7-5-3-1

Power Cleans 185/135   135/95    95/65

2-6-10-14-10-6-2

Box Jump Overs   30/24   24/20 

2 sets
https://www.instagram.com/p/CWl9npflNLM/
1.  10 each side clam shell side hip thrusts
2.  10 straight leg sit ups
3.  20 single leg alternating v-ups
4.  20 heel taps
5.  20 alternating deadbugs- legs only, slowly
6.  20 tall plank cross body mountain climbers
7.  10 ab roll outs- use a scooter or the barbell