Friday February 14, 2025

Warmup

1:30 bike/row

10 air squats

10 squat jumps

10 wallball cleans

10 Russian twists

10 dead bugs

Mobility

Banded knight stretch :30/side

Banded front rack stretch :30/side

BB Warmup

10 elbow rotation

5 shrugs

5 high pulls

5 tall cleans

5 hang power cleans

Skill/Strength

Work up something heavier than your working weight for the WOD

WOD

30 power cleans

50 box jumps

70 wallballs

In any order, partitioned as desired.

F:  light barbell hang power cleans, or 50 KB swings; air squats instead of wallballs

P1:  155/105

P1.5:  135/95

P2:  115/75

C:  185/125; box jump overs; heavy wallball; add 30/24 ski cals