Sunday 220911

Warm-Up:0-10
2 Rounds 

10 Cal Bike

10 Double DB Front Rack Lunge 

10 Double DB Power Clean 

10 Double DB Front Squat Rest as needed

Get Strong: 10-22
Power Clean and Jerk
In 12:00 Complete
12 reps at 75%
6 reps at 85%
3 reps at 90%+


Move Steady: 25-50
E5MOM 25:00
50m SA Farmers Carry 70/50
10 UB T&G Power Cleans 95/65
30 DUs/60 SUs unbroken

Extra: 50-
Standing Straddle Pose 2:00
Pigeon Pose 1:00/side
Twisted Cross 1:00/side