Friday January 10, 2025

Warmup

1:30 bike/row

10 banded pull aparts

10 banded overhead press

10 banded bent over row

10 banded good mornings

10 banded face pulls

10 banded tricep pull downs

10 banded  hollow body pull downs

10 kip swings

Mobility

Pigeon pose on box :30/side

Prayer pose on box :30/side

BB Warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang power clean

Skill/Strength

Establish a one rep max full clean

--modify by doing a clean + front squat, or by just doing power cleans

Then…

Establish a 6 rep max front squat

WOD

25 burpee box jumps

40 toes to bar

30 cleans

40 pullups

25 burpee box jumps

F:  v-ups instead of toes to bar; light barbell power cleans OR 50 KB swings; ring rows

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105 or more; squat cleans; 20 bar muscle ups instead of pullups

Full cleans are encouraged for those who are able.  If not, do power cleans (or power clean + front squat).