Reminder:  With today being President’s Day, the gym will be on holiday hours.

S/S/S:

Clean Shrug + Hi Hang Clean + Clean

5X1 +4 Jerks

So, set up at your bar for a clean, perform a clean shrug (go through the clean all the way to violently extending the hips and shrugging hard), then reset at the high hang (slight bend in the knees) and perform a hang clean, then bring the bar back to the ground, set the body for a clean, perform a full clean, then at the top, and this week, perform 4 Jerks at the end of each set.

WOD:

20 min EMOM:

5 toes 2 bar

4 bent over rows (135/95)

3 burpees

Do all reps mentioned per minute. If you fail to make all reps in a given minute, finish the set you are on, and sit out the remaining next minute you have gone into.  If you fail more than two sets in a row, scale reps or movements.

Scaling Options:

T2B – K2E

Bent Over Row – 115/75, 95/65

X-tra:

Bulgarian Split Squat (3X12)

Lat stretch (x2 min per side)