Tuesday February 2, 2021

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Warm Up: 3 min bike or run 3 laps

Then 3x
15 squats
5 burpees
-then
Mobility
30s Pigeon Stretch R/L
30s Lat Stretch or Planche Seal

Skill: 3 sets

30s on/30s x 4 min
Touch n go power cleans
Rest 1 min

Set 1: 95/65 or 135/95
Set 2: greater than or equal to set 1
Set 3: greater than or equal to set 2

Workout: 12 min AMRAP

24 alternating DB snatch 50/35
48 double unders

T1: scale as needed
T2: as written

Extra Work:

Cannonball Shoulders
50 rear delt raises
50 side lateral raises
50 front raises
50 presses

Use between 5 and 10 lbs in each hand and do this all as strict as possible and as quickly as you can.

Monday, February 1st, 2021 at 7:47 pm / WODS