Friday January 26, 2024

Warmup

1:30 bike/row

10 air squats

10 wallballs clean

10 plank taps to wallball

10 Russian twists

10 kip swings

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

BB Warmup

10 elbow rotations

5 high pulls

5 muscle cleans

5 hang power cleans

5 front squats

Skill/Strength

Work up to a heavy squat clean

Power cleans are acceptable if necessary. 

WOD Primer

8 cals

2 rounds:

3 squat cleans

4 toes to bar

5 pullups

WOD

40/32 cal row or bike

Then

2 rounds:

10 squat cleans

20 toes to bar

10 squat cleans

20 pullups

Then

40/32 cal row or bike

If you rowed first, bike second.  If you biked first, row second.

F:  light barbell hang power clean; 25 situps or v-ups instead of toes to bar; 25 ring rows

P1:  135/95

P1.5:  115/75

P2:  95/65; power cleans; hanging knee raises

C:  155/105 or more

Combine options as desired.