190930 - “Spealer vs Khalipa”


(Compare to 171020 & 180914)
 

Warm up:
Cardio
Barbell Warm up
Dry Runs
 

WOD: For time
Rx:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Clean & Jerk (135/95)
*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
Sport:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Clean & Jerk (155/105)
*After each set do 5 C2B Pull-ups, 10 Push-ups, 15 Air Squats
 

Mobility:
Circle-up
Shoulder to Shoulder LAX

 

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