11-21-2019

Warm-up

3x

200m Run

8 Jumping Lunges

8 Ring Push-ups

8 Air Squats

Mobility

PVC

1 min Oly Wall Squat

30 sec Prayer Stretch

Strength

20 min Clean Technique Work

0-3:  Foot Transition Drills

4-8: sets of 3x High Hang Squat Clean

9-15:  sets of 2x Hang Squat Cleans

16-20:  Build to and practice Clean with WOD weight

WOD

“Elizabeth”

21-15-9

Squat Cleans (135/95)

Ring Dips

*Time Cap:  12 min

Cooldown

2 min (es) Inside Adductor KB Smash

2 min Bilateral Internal Rotation