Workout of the Day: Monday, 05-December-2022
Warm-up
<p>10 PVC Pass-throughs</p><p>10 PVC OHS</p><p>then</p><p>2 Rounds</p><p>1 min Wall-sit</p><p>40 sec HS Hold</p><p>20 sec Hollow Hold</p><p>then</p><p>2 Rounds</p><p>10 OH BB Step Back Lunges</p><p>8 TTB</p><p>6 Box Jumps</p>
Squat Clean and Jerk (Weight)
<p>6EOMOM</p><p>3 Squat Cleans 1 Split Jerk 60-70%</p><p>6EOMOM</p><p>2 Squat Cleans 1 Split Jerks 75-85%</p><p>8 EOMOM</p><p>1 Squat Clean and Jerk 90+%</p>
Metcon (Time)
<p>21/15/9</p><p>Thrusters 95/65</p><p>TTB</p>
Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>