7.19.2021

Warm-up
400 M run/row/ski
10 pvc: pass thru, OHS, GM, Leg kicks each side
Couch stretch 30 sec each side

Skill Work
6 min EMOM -45% 1RM (these are done for skill, not weight)
1 High Hang Clean
1 Hang Power Clean
1 Full Clean
1 Push Jerk
1 Split Jerk

Weightlifting
Clean & jerk
4×2 55%
3×1 65%
2×1 75%
2×1 85%
Clean and Jerk (4×2 75%)
Metcon (AMRAP – Rounds and Reps)
9 min amrap
15 Wall Balls 20/14
8 Ground to overhead 75/55 + 125/85

Bonus Abs
2×20 Windshield wipers on the ground rx+ hang from rig