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WOD - Mi 12.05.21

WARM UP 2 rounds for quality of:

10 Stiff Legged Walk Out To Push Ups Handstand Hold, 20 secs

10 Bulgarian Split Squats

20 Barbell Good Mornings

20 Bent Over Barbell Rows WEIGHTLIFTING STRENGTH Hang Power Clean 3-3-3,

Push Press 3-3-3,

Split Jerk 3-3-3, Start today with a RPE 8/10

Try to get more weight every week

METCON For time:

50/35 Assault Bike Calories

30 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs

50 Goblet Squats, 50/35 lbs

30 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs

50/35 Assault Bike Calories

COOL DOWN For quality:

Chest Stretch, 2 mins

Dragon Stretch, 2 mins

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