11-27-2019

Warm-up

500m Row

-100m – Just Legs

-100m – Just Hips

-100m – Just Arms

-200m – Everything all out sprint

2x w/ empty Barbell

5 Good Mornings

5 Back Squats

5 (es) Elbow Punches

5 Front Squats

5 Shoulder Shrugs

5 High Hang Squat Cleans

5 Hang Squat Cleans

5 Mid-Shin Squat Cleans

Mobility

PVC

Strength

Every 90 sec

1 Clean & Jerk

60%, 65%, 70%

65%, 70%, 80%

70%, 75%, 85%

75%, 80%, 90%

WOD

AMRAP 8 min

1 min at each station (2 rounds)

Handstand Push-ups

Double Unders

Sit-ups

Air Squats

Cooldown

3 min (es) Barbell Achilles/Calf Smash