171020 – “Spealer vs Khalipa”

 

Pre Class Mobility:

PVC Front Rack MOB

GMB Forearm Routine

 

Warm up:

Lateral Drills

2 rounds of

10 Ring Rows

5 Burpees

5 High Jumps

 

Skill/Strength:

6x1 Push Press

 

WOD:

For time

Rx:

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Clean & Jerk

*After each set do 5 Pull-ups, 10 Push-ups, 15 Air Squats

Scaled:

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Dumbbell Clean & Jerk

*After each set do 5 Ring Rows, 10 Incline Push-ups, 15 Air Squats

 

Mobility:

Circle-up

Shoulder to Shoulder LAX

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