231121

Good evening Root Down!

Reminder: There will be a normal schedule this week with the exception of Thanksgiving Day (Thursday).

Warm-up

- 10 PVC Pass through

- 10 PVC Good mornings

- 10 Barbell Power Cleans

- 10 Barbell Push Jerks

Strength

Power Clean and Jerk

2-2-2-2-2*

*Work to 95% of 1RM in final set.

MetCon

5 Rounds For Time

- 6 Deadlifts (95/75)

- 6 Hang Cleans

- 6 Shoulder 2 Overhead

- 6 Front Rack Lunges**

**If front rack cannot be supported, rack to back.

Score will be heaviest Clean and Jerk set and total time in MetCon. See you tomorrow. DOWORK!

Mobility

- Lacrosse ball shoulder/trap smash

- Pigeon Stretch (Lacrosse ball under hip if you can)

- Shoulder rotations (20 Front/20 Back)