Friday January 16, 2026

Warmup

1:30 bike/row

10 air squats

10 Cossack squats

10/side upright row

10/side split squats

5 goblet squats

10 scapular pullups

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

EMOM 6: 

3 position clean (high hang > hang > floor)

Go heavy, or use light weight and focus on technique. 

WOD

Power Cleans

Front Squats

Pullups

21/15/9

F:  KB swings > KB goblet squats > ring rows 30/20/10

P1:  95/65

P2:  75/55

C:  115/75; bar muscle ups 9/7/5

Modify C by reducing MU to 6/4/2 or 5/3/1