Friday April 24, 2026

Warmup

1:30 bike/row

10 air squats

5 squat jumps

10/side overhead press

10/side upright row

5 goblet squats

5/side thruster

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang  power cleans

Skill/Strength

Work up to a heavy clean and jerk

WOD

25 wallballs

15 power cleans

20 wallballs

20 shoulder to overhead

15 wallballs

25 clean and jerks

10 wallballs

F:  light barbell or double DB

P1:  135/95 power clean; 115/95 shoulder to overhead; 95/65 clean and jerk

P2:  115/75; 95/65; 75/55

C:  155/105; 135/95; 115/75; heavy wallball

Extra Wallballs:  30/25/20/15

Then, if desired, do one of this week’s optional workouts.