Monday January 3, 2022

“Watch what people are cynical about, and one can often discover what they lack.” – George Patton

Warm Up: 
On a 5 Minute Clock:
10 alt. Spiderman stretch
10 push-up to down dog
10 double knee tucks in a plank
5 squat therapy (use wall)

Skill Work: 
EMOM 8:
4 box step overs
4 box jump
4 box jump over

WOD:
AMRAP 5:
1 squat clean (110/165 lb)
1 jerk

Intermediate: 
AMRAP 5:
1 squat clean (95/135 lb)
1 jerk

Beginner:
AMRAP 5:
1 squat clean (65/95 lb)
1 jerk

Movement scaling options: 
Squat Clean: Load, power clean + front squat
Jerk: Load, push press, strict press

Alternate Workout: 
AMRAP 5:
DB clean and jerks

Cool down: 
Accumulate
1:00 couch stretch / side
1:00 quad foam roll /side
1:00 press-up hold