02.16.2021

Warm up
2 rounds
50 single unders
8/side single leg hip bridge- one foot on the box
10/side tall plank shoulder taps
8/side tall plank elbow drops



Mobility
Overhead & thoracic stretch x 20 reps
prone PVC lift offs x 20
standing hollow pull downs- PVC in band x 20 reps x 3 sets


Barbell warm up
high hang clean pull
high hang clean high pull
high hang power clean
high hang squat clean
repeat above all at the hang position

WOD
"One Too Many"
5 rounds
3:00 AMRAP 1:00 rest
3 squat cleans*
4 bar facing burpees
5 box jumps 24/20"

Barbell Recommendations
round 1: 95/65 75/55 45/35
round 2: 115/75 95/65 75/55
round 3: 135/95 115/75 95/65
round 4: 155/105 125/85 115/75
round 5: 185/125 135/95 125/85