Sunday July 17, 2022

“It may be stormy now, but it never rains forever.” -Evan Carmichael 

Warm Up: 
On a 3:00 clock:
1:00 inchworm + push-up
1:00 samson walking lunge
1:00 PVC overhead squat

Specific Warm-Up :
EMOM 5:
Min. 1-2 | 5 hang power cleans
Min. 3-5 | 3 hang power cleans

WOD:
7 sets for load:
3 hang power cleans

Intermediate: 
Same as Rx

Beginner:
Same as Rx

Movement scaling options: 
Hang power clean: load, hang muscle clean, DB options

Post-Workout Skill Work: 
Every 1:30 for 5 sets:
3 pause clean pulls
– Pause 3″ on off the floor

Cooldown:
1 set:
1:30 forearm stretch
1:30 seated pike stretch