Friday April 25, 2025

Warmup

1:30 bike/row

10/side upright row

10/side bent over row

10 goblet squats

10 plank pull throughs

20 line hops

20 wall leaning calf raises

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 hang power clean

Then, 3-4 sets of 3 at around 75% of what you worked up to

WOD

Back Squats 40/30/20/10

Double Unders 25/25/25/25

Hang Power Cleans 20/15/10/5

Double Unders 25/25/25/25

Back squat from the rack (drop the bar to the floor after finishing the set, then put it back on the rack after finishing the HPC). 

The barbell weight should be light to moderate.

F:  reduce reps; KB goblet squats instead of back squats; KB swings instead of HPC; single unders

P1:  115/75

P1.5:  95/65

P2:  75/55; 15 DU each time

C:  135/95