10.01.2021

Warm Up
3 rounds
40 jumping jacks
25 feet quadruped crawl forward
25 feet quadruped crawl backward
30 second reverse plank bridge (table top)
5 scap push ups


Primer: 2rounds
A. Suitcase RNT reverse lunges 20X1; 6-8/leg

B.  Split Stance Good Morning  3111; 3-5rep/leg; rest 30-60 sec.

Strength

Front Squat @ 20X1; 3,2,2,1,1; rest 2-3mins between sets (Tough sets)
*if you feel good go for a MAX TODAY!

WOD

"Deja vu"

For Time
10-8-6-4-2
power cleans 115/85 95/65 75/55
5-4-3-2-1
wall walks



If Time
Post WOD: shoulders
A. banded pass thrus x 12 slow reps
B. 1/4 Turkish get up x 10/side slow
C. bottoms up KB rack carry x 100 feet each side