11.20.19 Wednesday

November 20, 2019

 

 

Mob: 

Folder in Bin Please =) + Corrective Sheet

FR: T-spine, Lats x2m 

Bird Dog x5e

 

(Would you rather work by yourself or in a small group?) 

 

2 Rounds:

½ Kneel BU KB Press x8e

Box Jump/Step-Ups x5

Partner Push KB Swing x8

 

Skill: Clean & Jerk

BB Clean 

1x5 PVC Oly W/U (½ RDL, Shrug, HP, PC)

1x5 BB Oly W/U (½ RDL, Shrug, HP, PC)

1x5 BB (Strict, PP, Push Jerk, Split Jerk) 

 

W/U 2-3x 2 HPC + 2 PJ @ (40%, 50%) 

 

On a 10:00 Clock…

 

Work up to heavy complex of 3 HPC + 3 Push Jerks

 

WOD: 4 Rounds For Quality

2 KB Russian Swing x12-15 

3 Way TRX Row/Feet ELev TRX Row x4e

 

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