Friday June 17, 2022

Warmup

2:00 Bike/Row

12/Side Fire Hydrants

9 Scapula Push ups

6 Negative Pullups

3/Side SA Devil’s Press

:30 Handstand Hold

Mobility

Banded Front Rack Stretch :30/Side

Banded Knight Stretch :30/Side https://www.youtube.com/watch?v=lfOYGZN2TxU

BB Warmup

5 Shrug

5 High Pull

5 Hang Power Clean

5 Front Squat

Skill/Strength

Clean 3x1

Full or power.  Or work on squat clean thrusters.

WOD

1 minute on, 1 minute off for 10 mins:

Max effort strict pullups

Modify by doing ring rows or banded pullups.  No kipping.

Rest 5 minutes

AMRAP 10:

Squat Clean 2/4/6/8/10/etc.

Pushups 3/6/9/12/15/etc.

F:  double db or light barbell hang power cleans; box pushups

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  squat clean thrusters; wall climbs 1/2/3/4/5/etc. instead of pushups

Modify the squat cleans by doing power cleans.  Combine options as desired.

Record your number of pullups AND your AMRAP score on the board.