Friday July 12, 2024

Warmup

1:30 bike/row

10 air squats

5 no pushup burpees

10 squat jumps

5 no pushup burpees

10/side upright row

10/side bent over row

5 goblet squats

10 downward dog toe taps

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 front squats

Skill/Strength

Squat Clean (optional: + thruster)

Work up to something heavy.  If you are not comfortable doing full cleans, do power cleans (or power cleans + front squat) but focus on learning how to catch the bar on your shoulders in a proper front rack position. 

WOD

5 rounds:

15 burpees

12 box jumps

9 cleans

Rest 2 minutes between rounds

Choose the most challenging clean option you are capable of performing well.  Squat cleans if possible, otherwise power cleans.

F:  light barbell or double DB hang power cleans

P1:  115/75

P2:  95/65

C:  squat clean thrusters (135/95 if desired)