Thursday August 20th

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09

General Warmup:

AMWUP 6 – Buyin 15 Situps then, 5 inchworms, 5 burpees, 5 Barbell DL, :20 Flutter Kick

Mobility :

Wrist rolls x 10
Ankle Mobility – 1 min each (coaches choice)
Lax Ball Traps and UpperBack – 2 minutes

Part 1:

EMOM 10 – Even – :30 seconds of DU Practice,  Odd – Warmup Power Clean, building to WOD weight in sets of 3

Part 2:

AMRAP 15 – 15 POGO Burpees, 9 Power Cleans

RX 135/95, L2: 115/75, L1 95/65

Scale:

POGO => Reg Burpees, Power Cleans => DB Power Cleans

Cooldown:

Walk 200m

Notes:

Part 1 is alternating between DU practice and PC Warmup. Build to WOD weight. Part 2 will be a pacing WOD, POGO Burpees will elevate the HR so make sure you are ready for PC before you pick up the bar.