Monday 11.9.20

by Spearfishyoga

GROUP PREP

3 min row

5 Up Dog to Down Dog

10 Air Squats

10 Worlds Greatest

10 Plate Rotations

10 Plate Around the Worlds

10 Alternating Side Planks

Then…

Barbell Warmup + 5 Hang Power Cleans + Squat Cleans + Push Press

10 Medball Cleans

STRENGTH

1 Rep Max Clean or a heavy single (any variation: power, hang, squat, split)

Or

3 sets of 5 Hang Power Clean (if you want to work on form)

WOD

5 Rounds:

10 Push Press (Rx+ 135/95) (Rx 95/65)

20 Medball Cleans (Rx+ & Rx 20/14) (Fit 14/10)

MOBILITY

Foam Roll Quads

OPTIONAL POST WOD

2 Rounds:

20 Alternating V-UPS

20 DB Obliques