Friday August 26, 2022

Warmup

1:30 Bike/Row

Squat Jumps

Cossack Squats

10/Side DB Upright Row

10/Side DB Hang Cleans

5/Side SA DB Thruster

Mobility

Wall Hinge Stretch :30

Couch Stretch :30/Side

BB Warmup

10 Elbow Rotations

5 Shrugs

5 High Pulls

5 Muscle Cleans

5 Power Cleans

Skill/Strength

Work up to a heavy power clean

WOD

18 wallballs

12 power cleans

18 wallballs

Rest 2 minutes

15 wallballs

9 power cleans

15 wallballs

Rest 1 minute

12 wallballs

6 power cleans

12 wallballs

F:  reduce reps; KB swings 18/15/12 instead of power cleans

P1:  155/105

P1.5:  135/95

P2:  115/75; wallballs 15/12/9

C:  185/125 or more; wallballs 21/18/15