Monday, January 24th, 2022

Coach led warm up

3 Sets:

10 Alternating Spiderman Stretch

10 Alternating Plank Reach Throughs

10 Good Mornings + Jump (no weight, hands on back of head)

Then,

1 Set:

10 Clean Grip Deadlift (45/35#)

10 Clean Pulls

10 Muscle Cleans

10 Front Squats

5 Strict Press

5 Push Press

5 Push Jerk or Split Jerk

5 Hang Squat Clean + Jerk

5 Squat Clean & Jerk

Test WOD

“Grace” or “Heavy Grace”

For time:

30 Clean & Jerks (RX 135/95) or (RX+ Pick weight heavier than RX)

*RX+ is only if you have a current Grace score

Post time to Wodify and Whiteboard

Extra Credit

Midline

3 Rounds:

20 Mini band Side Steps (Right)

20 Mini band Side Steps (Left)

10 Single-Leg Glute Bridge (Right)

10 Single-Leg Glute Bridge (Left)

60 Flutter Kicks

Recovery

3 Sets:

:30 Foam Roll Upper Back

:30 Alternating Scorpion Stretch