Monday 10/31/22

THE MOBILITY

Banded Wrist Traction

Banded Ankle Traction

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THE WARM-UP

During Board Explanation

PVC Front to Back

Elbows High & Outside

Front Squat

Strict Press

Push Press

Push Jerk

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THE STRENGTH

On a 3:00 Loop

High Hang Power Clean

* with a slight pause at the hang and a pause in the catch

Hang Power Clean (HPC)

* with a pause in the catch

Clean

Split Jerk

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THE MET-CON

As Many Rounds/Repetitions As Possible in 15:00

Hang Clean

Burpee Over Bar

*Calorie Row Buy-In at 3-2-1 Go, and every 3:00 after

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THE FINISHER

Shrugs (w/ DB)

Oblique Crunch