12.15.2022

Warm Up
300m row
5 inchworms + push ups
10 air squats
200m row
5 each side DB high pulls
10 v-ups
100m row
5 scap push ups
10 each side plank to pike opposite hand to foot touches



Mobility- overhead  https://www.instagram.com/p/Clm6LjVj0RD/
focus on the prehab exercises
A. Single arm row to shoulder external rotation x 8 each side
B. DB OH press x 8 each side
C. tall plank shoulder taps x 10 each side
D. prone overhead press x 10 reps- this is with no weight or PVC

 
Strength
A.   3 sets of 3 reps Press in Split
youtu.be/6sDl55s2Hs0
B.  3 sets of 3 reps  Jerk in Split
youtu.be/QhYM_UPg7js 
 
C.  5 sets of 
Clean + front squat + Jerk @ 75% of C&J max - build with good form



WOD
"Ceiling Fan"
21 Clean & jerks 135/95
100 DUs
21 Clean & jerks
on the minute 5 wall balls starting at 0:00