Friday December 12, 2025

Warmup

1:30 bike/row

10 air squats

5 squat jumps

10 curtsy lunge (bowler’s lunge if Jim is coaching)

10 plank shoulder taps

10 downward dog toe taps

10 wall assisted to touches https://www.youtube.com/watch?v=-ausfn-h-p0

:30 static hang

10 kip swings

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

BB Warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang power cleans

Skill/Strength

Work up to a heavy power clean

WOD

15 power cleans

20 toes to bar

25/20 cals

60 wallballs

25/20 cals

20 toes to bar

15 power cleans

F:  light barbell hang power cleans, or 20 double DB cleans; medball v-ups instead of toes to bar

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105 or more; begin and end with 10 wall climbs

Combine options as desired – if you want to do wall climbs, modify as necessary.