Training for Wednesday, November 22nd


Normal Schedule Today but remember we only have a 9am and 10am tomorrow!

Warm Up
Group Circle then
3 Rounds
2 Rope Pulls to Standing
5 Hang Power Cleans 45/35
5 Push Jerks 45/35
5 Jumping Ring Dips

Skill Work EMOM (5 Rounds)
1) :20-:30 Ring Support Lockout Hold
2) 1 Turkish Get Up each side
3) Rest

Workout of the Day
4 x 2:00 AMRAP, 1:00 Rest
2 Rope Climbs
Max Clean and Jerks
*Comp 185/125, Rx 135/95, L1 105/75, L2 Scale as Needed
*Score is total Clean and Jerks
*Can modify number of rope climbs, height of climbs, or 2X rope pull to standings

Cool Down
10 Scorpions
10 Iron Crosses
1:00 Lacrosse Ball Shoulder + Trap Smash each side