Friday February 9, 2024

Warmup

1:30 Bike/Row

10 Squat Jumps

5 No Pushup Burpee

10 Wallball Cleans

5 No Pushup Burpee

10 Dead Bugs w/ Wallball (modify by not using the wallball)

5 No Pushup Burpee

10 Plank Wallball Taps

10 Scapular Pushups

:30 Plank

Mobility

Thread the Needle :30/side

Pigeon Pose :30/side

BB Warmup

10 Elbow

5 High Pulls

5 Tall Power Cleans

5 Hang Power Cleans

5 Front Squats

Skill/Strength

Work up to a heavy power clean

WOD Primer

5 Cals

5 Burpees

5 Box Jumps

5 Power Cleans

5 Shoulder to Overhead

WOD

20/16 cal row or bike

20 burpees

20 power cleans

20 burpees

20/16 cals

Rest 5 minutes

20/16 cals

20 box jumps

20 shoulder to overhead

20 box jumps

20/16 cals

F:  light barbell or double DB hang power cleans and shoulder to overhead

P1:  155/105 (clean); 115/75 (shoulder to overhead)

P1.5:  135/95; 95/65

P2:  115/75; 75/55

C:  185/125; 135/95