Friday August 30, 2024

Warmup

1:30 bike/row

5/way halos

10/side overhead press

10/side upright row

10/side RDL

10 Russian twists

10 plank pull throughs

Mobility

Downward dog :30

BB Warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 power cleans

5 split jerks

Skill/Strength

Work up to a heavy clean and jerk

WOD

20/16 cals

10 clean and jerks

20/16 cals

20 power cleans

20/16 cals

30 deadlifts

20/16 cals

F:  double DB or light barbell

P1:  155/105

P1.5:  135/95

P2:  115/75

C:  185/125 or more; bike cals 25/20 each time