WOD 211119 - FRIDAY

WARM UP

Coach Stretch

Hamstrings

3 RDS

6 Med Ball Cleans

4 L/R DB upright rows

5 Sumo inch worm to push-up

5 DB weighted good morning

---

Skill / Strength

5 Sets

Deadlift

Power Clean

Hang Squat Clean

rest 90 seconds btw sets

WOD

21-18-15-12-9-6-3 reps for time of:

Sumo deadlift high pulls

Push jerks

♀ 55 lb. ♂ 75 lb.

Scaled Reps:

15-12-9-6-3

TC: 13 MINS

---

Post WOD Accessory

2x25 side plank dips L/R