07.09.2021

Warm Up
400m run
10 Jefferson curls
10 yoga push ups



Primer
5:00 EMOM
positional clean complex- keep lighter
1 clean pull
1 low hang power clean
1 power clean

directly into

5:00 EMOM
intensive clean complex- build in load
1 hang squat clean
1 squat clean


WOD
"1979"
For Time
9-15-21
calories rowing
shoulder to overhead 75/55 45/35

directly into

21-15-9
hang cleans 115/75 95/65
dips- box or ring
https://www.instagram.com/p/By-zAluAsp0/


POST WOD- banded upper body
50 low to high banded face pulls
20 ring mountain climbers (10/side)
50 banded face pulls
20 ring mountain climbers (10/side)
50 banded straight single arm lat pull downs (25/side)