Thursday, January 19

Warm-up
Mobility
Row 500m
PVC Progression
x3
20 Squats
10 Wall Squats w/ 3 second pause a bottom
10 Bearsquat Push-up
10 Medicine Ball Cleans
Then spend 10 min on clean practice
Power Clean and Squat Clean
use final 3 minutes to increase to working weight
WOD
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips