1.8.20 Wednesday

January 8, 2020

 

 

Mob: 

Folder in Bin Please =) + Corrective Sheet

SB: Pecs, Infra x2m 

Band Shoulder Series (facepull, Tri ext, ER x15e) 

 

(Who’s your favorite Marvel Character?)

 

5m AMRAP 

10 MB Cleans 

3 Pushup to Wall/Pike Walk

Row 200m 

 

Skill: Power Clean & Jerk

PVC 1x5 (½ RDL, Clean Shrug, Clean High Pull, Front Squat, Squat Clean, Strict Press, PP, PJ, SJ)

BB 1x5(½ RDL, Clean Shrug, Clean High Pull, Front Squat, Squat Clean, Strict Press, PP, PJ, SJ)

 

5 Sets

Power Clean +

Push Jerk +

Split Jerk

(75% +)

 

WOD: Marvel 

For Time:

30 DB Snatch (50/35)

20 HSPU

30 1 DB Box Step Up (50/24//35/20)

20y Handstand Walk*

 

(10m Cap)

 

*If no HSW then 20 more HSPU

*can also use Pad for HSPU

 

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