(Practice / Gymnastics Focus)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 30 PVC pass thru, 20 sec / arm Chicken str, 30 sec PVC good mornings, 20 sec hanging shrugs, 20 sec tight mini kip, 20 sec BB front rack stretch, 20 sec BB OHP, 30 sec BB power clean
SOD
EMOM x 10 min
Odd min: 6-8 BB OHP
Even min: 30 sec. Hollow Rocks
WOD
21-15-9 of:
T2B
Power Cleans (135/95) (50+ 95/65)
As this is a practice day, practice the skill of hanging on to the barbell for touch and go sets (3-5 reps for example), especially if you normally do singles. Train the capacity to hang on to the bar, it is a different training stimulus. Your time might be slower with touch and go, but, you are developing better fitness by hanging on as you are forced to do more work.
Post WOD: Not for time
3 x 10/arm Plank DB Back Rows (only 1 DB needed)
3 x 10 DB Front and Lateral Shoulder Raises (medium/light weight)
Thursday (Mental Toughness / Glycolytic 2-5 min bursts)
