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