10.14.2021

Warm Up
2 rounds
100 single unders
20 banded pull aparts
10 each side single arm Cuban Press- light plate or DB

Mobility
front rack stretch x 30 seconds
IYTs each 5 reps
prone swimmers x 5 reps


Strength
A. Power Clean 60% of 1RM T&G warmup
1:30 EMOM
#1: 8 reps = 6 singles > 2 T&G
#2: 8 reps = 4 singles > 4 T&G
#3: 8 reps = 2 Singles > 6 T&G
#4: 8 reps = 8 T&G

B. 4 sets of 3 power cleans + 1 push jerk @ 75-80%


WOD
"Double Stuffed"
12:00 AMRAP
Run 200m
6 box get overs 48/40"
8 thrusters 115/75 95/65 75/55