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Daily Workout WOD, January 30, 2020

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30 Jan, 2020

1.30.20

Metcon
1 min/side Couch Stretch
1 min/side OH Banded Distraction
Then with a barbell complete 2 sets of:
8 Inchworms to Plank
8 Med Ball Squat Cleans
8 Muscle Cleans + 8 Strict Presses + 8 Front Squats
Power Clean + Split Jerk (Every 90 secs for 21 mins (14 rounds): 2 + 2)
Perform the Power Clean movement followed by the Split Jerk movement in a complex

Start at 70% and then hit 2 rounds before increasing weight. Aim to be up to about 80% and hold there for the last 5 rounds.
Metcon (Time)
AQAP complete:
50/32 Cal Assault Bike
25 DB Hang Clean (50/35)
60 Wall Balls (20/14)
25 DB Hang Clean (50/35)
100 DUs / 100 Singles
800m Run

DB Hang Cleans can be Power or Squat
Metcon
Optional Extra Work

Complete 3 sets of:
12/side DB Seated External Rotations
(only going down bring your working arm up using your non working arm)
12/side Powell Raises
25-30 Feet on Bench Crunches
Rest 90 secs