Friday April 7, 2023

Warmup

1:30 row/bike

10 Banded OH press

10 Banded good mornings

10 Banded monster walks

5/way kb halos

10/side hang kb clean

10/side kb RDL

Mobility

Banded hamstring stretch 1:00/side

Banded shoulder depression stretch :30/side

Skill/Strength

3 deadlifts > 2 hang cleans > 1 shoulder to overhead

Work up to a heavy single for the complex. 

WOD Primer

2 rounds:

5 cals

3 deadlifts

3 hang power cleans

3 shoulder to overhead

WOD

15/12 cal row or bike

30 deadlifts

15/12 cals

25 hang power cleans

15/12 cals

20 shoulder to overhead

15/12 cals

F:  light barbell or double dumbbell

P1:  155/105 (deadlift); 135/95 (hang power clean); 115/75 (shoulder to overhead)

P1.5:  135/95; 115/75; 95/65

P2:  115/75; 95/65; 75/55

C:  185/125; 155/105; 135/95