wodify-daily
Thursday, Oct 24, 2019
Warmup
Row :10 hard :20 easy x 16 (8min total)

+

Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 60 seconds
Kettlebell Rows x 6 reps each arm @ 21X0
Rest 60 seconds

*20 min Cap

Clean Prep
30 second Couch Stretch (Left/Right)
30 second Samson Strech
30 second Bar to Quads Squat
PVC Stretch
Forward Lunge x 10 yrds
Lateral Lunge x 10 yrds (Left/Right)
High Knee Run x 10 yrds
Lateral high Knee Run x 10 yrds (Left/Right)
Squat Jumps x 5 reps
Torokhtiy Pulls x 5 reps

Strength/Skill
Clean

EMOM x 8

Slow pull Power Clean + Clean

*focus on speed d position

Skill/Strength
Push Press + Push Jerk

working around ~50% of 1RM C + J

Every 2 min x 4

1. 3 Push Press + 1 Push Jerk
2. 3 Push Press + 2 Push Jerk
3. 3 Push Press + 3 Push Jerk
4. 3 Push Press + AMRAP Push Jerks

WOD
Complete as many rounds as possible in 15 minutes of:
5 handstand push-ups
10 single-leg squats, alternating
15 T2B

Cash Out
2 sets:

single arm dumbell rows 2 x 10

chin ups 2 x 10

reaching sit ups 2 x 10

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