07.08.2022

Warm Up
2 sets
5 each side perfect stretch
10 Cossack squats
10 prone swimmers
10 each side reverse lunges
10 plank to pike toe touches



Strength
Clean and jerk
A. tall jerks 3 sets of 5 reps
B. power clean + jerk x 8 sets- build to a heavy load



WOD
"Red, white and WOD"
For Time
9 shoulder to overhead 115/75 95/65 75/55 RX+ 135/95
9 TTB
2 rope climbs
15 shoulder to overhead
15 TTB
4 rope climbs
21 shoulder to overhead
21 TTB
6 rope climbs