191119 - Recipe Tuesday

QOTD - What is something you’re very picky about?

WARM UP -
Quad Stretch
Knee To Chest
Straight Leg Kicks
Side Lunge
Carioca
Walking Samson
Duck Walk
Inchworms
3 Air Squats + 1 Broad Jump
High Knees
Butt Kickers

COACH PREP - Barbell Warm Up
Elbows Plus Drop
Clean Pulls
3 High Hang Power Cleans
3 Strict Press
3 Hang Power Cleans
3 Push Press
3 Power Cleans
3 Push Jerks

Warm up to 10# heavier than the weight you’ll use in the workout and do 3 reps then take it down to the WOD weight and do 3 reps!

WOD -
A & B (Competitive and Performance)
“Grace”
For Time
30 Clean and Jerks 135/95

C (Health and Fitness)
”Grace”
For Time
30 Clean and Jerks
Scaled options: 115/75 or 95/65 or 75/55

CASH OUT - Interval Running
100m rest 1 min.
200m rest 1 min.
400m rest 1 min.
200m rest 1 min.
100m rest 1 min.