10.15.19 Tuesday

October 15, 2019

 

 

Mob:

Folder in Bin Please  =) + Corrective Sheet

FR: Quads, Calves x2m 

Ring Deep Squat Breathing x5 breaths 

 

If you could pick your ideal bed time, what would it be?

 

3 Rounds:

Goblet Squat x8

TKEs x20e 

Spiderman w reach x3e

 

Skill: Clean Complex

(½ RDL, Shrug, HP, HPC)

PVC 1x5 BB Oly W/U 

BB 1x5 BB Oly W/U 

 

W/U: 2-3 sets HPC + HSC + FS

(40-60%)

 

3 Sets

HPC + HSC + FS

(65-70%)

 

WOD: “Trifecta”

 

4:00 Amrap

8 Hang Power Clean (115/75)

30 DU

2:00 Rest

 

4:00 Amrap

8 Hang Squat Clean (115/75)

30 DU

2:00 Rest

 

4:00 Amrap

8 Front Squat (115/75)

30 DU

 

Strength:3 Sets

Single Leg RDL x8e

Suitcase Carry x50y e

 

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