Friday August 7, 2026

Warmup

1:30 bike/row

10 Cossack squats

5/way halos

10/side overhead press

10/side upright row

5 goblet squats

Mobility

Child’s pose 1:00

Pigeon pose :30/side

BB warmup

10 elbow rotations

5 high pulls

5 tall cleans

5 hang power cleans

5 push press

Skill/Strength

Work up to heavy rep of the following:  2 hang power cleans > 1 shoulder to overhead

WOD

Hang Power Cleans 1-9

Shoulder to Overhead 9-1

12 wallballs after each round

Example: 

Round 1:  1 hang power clean > 9 shoulder to overhead > 12 wallballs

Round 2:  2 hang power cleans > 8 shoulder to overhead > 12 wallballs

Etc.

F:  light barbell or double DB

P1:  115/75

P1.5:  95/65

P2:  75/55; 9 wallballs

C:  135/95