Friday August 21, 2026

Warmup

2 Lap Jog or 1:30 Bike/Row

High Knees (Down & Back)

Butt Kicks (Down & Back)

Knee Pulls (Down)

Lunges w/ Reach (Back)

High Toe Touch (Down)

Low Toe Touch (Back)

Carioca (Down & Back)

10 Mountain Climbers

10/Side SA Russian KBS

10 KB Around the Worlds (10 each way around the head)

Mobility

Pigeon Pose :30/Side

Thread the Needle :30/Side

Skill/Strength

Work up to a heavy 3 rep touch and go power clean

Or, just do single reps from the floor or from the hang

WOD

In 20 minutes:

20 hang power cleans

10 burpees over the bar

3 laps or 450m row

Rest 2 minutes

10 hang power cleans

20 burpees over the bar

2 laps or 300m row

Rest 2 minutes

AMRAP in remaining time (cap of 5 rounds):

5 hang power cleans

15 burpees over the bar

1 lap or 150m row

Your score is the rounds/reps accomplished in the AMRAP part.  No partial reps on the lap/row.

F:  light or empty barbell; regular burpees

P1:  115/75 (round of 20); 135/95 (round of 10); 155/105 (round of 5)

P1.5:  95/65, 115/75, 135/95

P2:  75/55, 95/65, 115/75

C:  135/95, 155/105, 185/125