Friday April 3, 2026

Warmup

1:30 bike/row

10/side kneeling DB OH press

10/side DB RDL

10/side DB hang power clean

10/side DB push press

10 plank pull throughs

20 mountain climbers

:20/side plank

Mobility

Banded front rack stretch :30/side

Banded hamstring stretch :30/side

Skill/Strength

Work up to a heavy rep of the following complex:

3 deadlifts > 2 hang power cleans > 1 shoulder to overhead

WOD

4 rounds:

10 wallballs

1 round of DT

10 wallballs

Rest 2 minutes between rounds

1 round of DT is:  12 deadlifts > 9 hang power cleans > 6 shoulder to overhead

F:  light barbell or double DB

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  5 rounds; 155/105

Combine options as desired (for example, 5 rounds at P2 weight).