190920 - FYF

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? of the DAY - Weekend Plans?

WARM UP - 3 Min. of Jump Roping!
2 Rounds
3 Strict Pull-Ups
3 Push-Ups
3 Air Squats
6 Stepping Lunges

MOBILIZE - PVC Pass Thrus
Until everyone is done with the warm-up)
Banded Chest Opener
Banded Front Rack Stretch

COACH PREP -
Toes to Bar ——> Scale to Hanging Knee Raises
5 L-Sit Lifts
5 Strict Toes to Bar (Then chat about Kipping)
2 Attempts with Active Target (friend moving PVC pipe)

Double Under ——-> Scale to same # of Singles
Penguins

Squat Clean ——->
Elbow Drill
Drop Drill
Elbow Plus Drop
EB Clean Pull from Mid-Shin
EB Front Squats
EB Squat Cleans

WOD - OPEN 19.2
For Time (20 minutes)
(Add weight to the squat clean and attempt. If you fail 2 times, take it back to your last weight and finish the workout at that weight with the correct number of squat cleans. )

25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85) (95/55)

25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115) (115/75)

25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145) (135/95)