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WEDNESDAY 20201111

Warm-up

10 PVC Passthrough
10 PVC Good Mornings
10 PVC Front Squats
10 PVC Push Press
10 Bird Dogs
10 Upward/Downward Dogs
10 Thread The Needle w/Reach
Wrist Stretch

Empty Barbell Warm-up:
5 Clean Grip Deadlifts
5 Hang Muscle Cleans
5 Elbow Rotations per side
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Push Jerk
5 Split Jerk


Strength and Skill

Every minute on the minute for 8 minutes:
1 Clean and Jerk*
* Start at around 60% and build to a technically sound clean and jerk for today


Clean & Jerk 8×1

Clean & Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep

Scoring: Load


FITNESS 20201111

As many rounds and reps as possible in 4 minutes of:
3 Kettlebell Swings (70/53#)
6 Push-ups
9 Air Squats
12 Sumo Kettlebell Deadlift (70/53#)

Rest 1 minute. Repeat for a total of 5 cycles.

Scoring: Rounds + Reps


PERFORMANCE 20201111

As many rounds and reps as possible in 4 minutes of:
3 Power Cleans (135/95#)
6 Push-ups
9 Air Squats
12 Deadlifts (135/95#)

Rest 1 minute. Repeat for 5 total cycles.

Scoring: Rounds + Reps


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