Fossil games peeps please pay special attention to the Skill today.
Sarsha
Warmup:
500 m row or 400 m run
Mobility:
Dynamic stretch
B warmup:
With empty bar:
10 bent over rows
10 good mornings
10 front squats
10 strict presses
5 strict pull ups
Workout Warmup:
10 min alternating EMOM
Clean and Jerk
1 clean shrug + 1 hang clean and 1 clean and jerk, add weight as you can.
150 m run
Workout:
10 Rounds for time:
5 Hang Power Cleans, 95/65, RX+ 135/95, RX++155/115
5 Push Jerks, 95/65, RX+ 135/95, RX++155/115
150 m run
O lift:
Back Squat, 10X3@75%
Skill:
Max set Bench Press @115/65
3 wall walks
4 rounds