FRI 10/15/21

Warm Up - 2 Lap Run- 10 Squats - 10 Hollow Rocks - 20 Jumping Jacks - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank -1 Lap Run - 10 Goose Steps - Empty Bar Warm Up - 5 sec Front Rack Hold - 5 sec Front Squat Hold - 3 Rounds - Clean Progression - 1 to Knee - 1 to Hip - 1 Pwr Pull - 1 Pwr Clean - 1 Sqt Clean - 2 Rounds

Strength WOD - Clean - 1-1-1-1-1-1-1 (Compare to 7/28/21)

• WOD - 12 Min EMOM (Compare to 7/28/21)

• 1 High Hang Squat Clean @ 60% of 1RM

• 1 Low Hang Squat Clean

• 1 Squat Clean

• **AMRAP if you can’t keep up**