02.10.2020 'The Destroyer'

Warm Up
30-20-10
calories on the rower or bike
alternating box step ups (total reps)
KB swings
air squats

Mobility:  thoracic spine
https://www.instagram.com/p/Bw3QhUwFm3z/
1.  Quadruped thread through pull away from the ground2.  Quadruped shoulder blade movement 3.  Quadruped lat stretch4.  Modified pigeon with rotation
PVC Burgener Warm Up
 
1. jump and shrug 
2. jump and shrug + high pull 
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat
Empty barbell Warm Up
5 reps  good mornings
5 reps  slow to fast front squats
5 reps  1 1/4 front squats
5 reps  strict press



WOD
The Destroyer

For Time:

50 Power Cleans
-20 Double Unders
40 Front Squats
-20 Double Unders
30 Shoulder to Overhead
-20 Double Unders
20 Squat Clean Thrusters
-20 Double Unders
10 Curtis P Complex (1 Power clean + 2 Front rack lunges + 1 Shoulder to Overhead)
-20 Double Unders

Advanced: 95/65
Intermediate 75/55
Novice 65/45

25 Minute Cap