Friday January 31, 2025

Warmup

1:30 bike/row

5/way halos

10/side overhead press

5 no pushup burpees

10/side upright row

5 goblet squat

10/side RDL

5 inchworms

10 plank pull throughs

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB Warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang power clean

Skill/Strength

Work up to a heavy 3 rep hang power clean

WOD

5 rounds:

3 cleans

15 burpees over the bar

3 cleans

15 box jumps

3 cleans

15 bike or row cals

F:  4 rounds; 5 light barbell hang power cleans

P1:  155/105

P1.5:  135/95

P2:  115/75

C:  185/125