190215 - FYF (Open 16.2)

? of the DAY - Favorite smell? And least Favorite?

WARM UP - 3 Min. of Jump Roping!
3 Rounds
3 Strict Pull-Ups
6 Push-Ups
6 Air Squats
6 Stepping Lunges

MOBILIZE - PVC Pass Thrus & PVC Front Rack Stretch
(Until everyone is done with the warm-up)
Weighted Foam Roller Thoracic Stretch

COACH PREP -
Toes to Bar ——> Scale to Hanging Knee Raises
5 L-Sit Lifts
5 Strict Toes to Bar (Then chat about Kipping)
2 Attempts with Active Target (friend moving PVC pipe)

Double Under ——-> Scale to same # of Singles
Practice for 2 minutes

Squat Clean ——->
Elbow Drill
Drop Drill
Elbow Plus Drop
EB Clean Pull from Mid-Shin
EB Front Squats
EB Squat Cleans

WOD - AMRAP in 12 minutes
(Add weight to the squat clean and attempt. If you fail 3 times, take it back to your last weight and finish the workout at that weight with the correct number of squat cleans. )

25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lb)

25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115 lb)

25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lb)

25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lb)