NOvmber 8 2021

Warm Up:

2x

10 Mtn Climbers

10 Crab Hip Raises

5 Romanian Deadlifts

5 Sumo Stance Good Mornings

16 Alternating Supine Leg Raises

6 Scap Pull-ups

6 Kip Swings

WOD:

Clean and Jerk Waves

2 Power Cleans + 1 Hang Power Clean + 2 Push Jerks @ 65%

2 Power Cleans + 1 Hang Power Clean + 1 Push Jerk @ 70%

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 75%

2 Power Cleans + 1 Hang Power Clean + 2 Push Jerks @ 70%

2 Power Cleans + 1 Hang Power Clean + 1 Push Jerk @ 75%

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 80%

2 Power Cleans + 1 Hang Power Clean + 2 Push Jerks @ 75%

2 Power Cleans + 1 Hang Power Clean + 1 Push Jerk @ 80%

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 85%

METCON

For time

30 Toes to Bar

30 Clean & Jerks

30 Toes to Bar

L3 - 135/95

L2 - K2E, 95/65

L1 - ABMAT, Pick Load