10.19.2021

Warm up
2 sets
empty bar clean high pulls x 10
empty bar muscle clean x 10
6 each side curtsy squats
6 each side low switch Cossack squats
6 each side quadruped shoulder taps with a 3 second pause



Primer- 2 sets
1. bottoms up alternating KB press x 6 each side
2. DB Chinese row x 10 each side https://youtu.be/o_Ul5lc7Vkw



Strength- cleans
A. 4 sets of 3 reps tall cleans- light loads, work position and speed
B. 5 sets of 1 squat clean + 3 push jerk @75-85% of your push jerk 1RM



WOD
"Up Down"
5 rounds for time
10 burpee over the bar
5-4-3-2-1
squat cleans at your 80-85%

08.01.2020 Partner WOD

Warm Up
3 sets

5 single arm suitcase KB/DB deadlifts Right
5 single arm KB/DB cleans Right
5 single arm KB/DB push press Right
20m single arm KB/DB OH carry Right

repeat all movements on the Left side


Mobility
10 Prisoner Kang squats
5 yoga push ups
5 each side perfect stretch walk
5 deep squat walk outs + push up


Barbell Complex (use an empty barbell)
Two sets of
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Muscle Cleans
3 Front Squats with a 3 second hold at the bottom
3 Hang Power Cleans
3 Strict Press
3 Push Press
3 Power Jerks

WOD
"Guard Rail"
Partner WOD  30:00 Time Cap
you go, I go style
one person completes an entire round before tagging off
each person has their own barbell

60 rounds total (30 each)
1 power clean
2 front squats
3 shoulder to overhead
4 burpees over the barbell
RX 95/65
Sc  75/55