MOBILITY

  • Glute Smash

SKILL

Power Clean

3 Rounds (PVC, empty bar, light bar)

  • 1st Pull w/pause x 5
  • 1st Pull w/pause + Jump Shrug x 5
  • 1st Pull w/pause + Jump Shrug + High Pull x 5
  • 1st Pull w/pause + Jump Shrug + High Pull + Drop and Catch x 5

STRENGTH

EMOM for 20 min

  • Power Clean x 1-2-3-REST

"Grease the Groove"

3 Rounds

  • Pullups x "easy set"
  • Pushups x "easy set"

*rest 45 sec after each exercise

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WOD February 6, 2020

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