Tuesday, February 15th, 2022

Coach led warm up

3 Sets:

10 Kip Swings

30 Banded Side Steps (15 ea. side)

15 Banded Hamstring Curls (Left)

30 Single Unders

Then,

Build up to your starting clean weight

WOD

On a 20:00 Clock:

From 0:00-4:00

1-Rep Max Clean

– Rest 2:00

From 6:00-10:00

AMRAP 4:

Bar Muscle-ups (mod: jumping, pull up, or ring row transition + jumping dip

– Rest 2:00

From 12:00-20:00

AMRAP 8:

30 Double Unders

8 Single-Arm DB Push Press (Left) (50/35#)

8 Single-Arm DB Push Press (Right)

8 Burpee over DB

Post weight, and reps for both amraps to Wodify and Whiteboard

Extra Credit

5 Sets:

12 DB Split Squats / ea. Leg

12 Straight Leg DB Deadlifts

Recovery

2 Sets:

:30 Doorway Pec Stretch / ea. Side

:30 Pigeon Stretch / ea. Side