October 8, 2021

Doubles Competition INFO HERE!

power clean + hang power clean + jerk 5x1 80-95%

3 sets rest 1:1
9 dead lifts @ last cnj weight
15 bar facing burpees
18/21 cal echo

3 min amrap
10 lemon squeezers
10 toe touches from back
10 sit ups

Pre class mobilization: foam roll hamstrings and glutei lats and t-spine 1 min each.

Post wod cool down: 1 min sciatic nerve floss and 10 cat cows 2rounds