Friday April 4, 2025

Warmup

2 laps or 1:30 bike/row

5 no push up burpee

High knees (down & back)

10/side RDL

Butt kicks (down & back)

10/side overhead press

Quad pulls (down)

Knee pulls (back)

10/side gorilla row

Carioca (down & back)

Mobility

Wall hinge stretch :30

BB warmup

10 elbow rotation

5 shrugs

5 tall cleans

5 power cleans

5 split jerks

Skill/Strength

Work up to a heavy clean and jerk

WOD

AMRAP 18:

1 mile run (or 2k row), followed by:

7 deadlifts

5 hang power cleans

3 shoulder to overhead

10 burpees over the bar

The run/row is only done once.  Cap of 8 rounds.  If you finish, write your time on the board.

F:  reduce volume; 10 DB snatches (alternating r/l) instead of the barbell complex

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105