Friday June 20, 2025

Warmup

1:00 single unders

2 rounds:

5 no pushup burpees

10 Russian KBS

5/side KB hang power cleans

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang power cleans

Skill/Strength

Work up to a heavy hang clean (full or power)

Between sets, practice double unders

WOD

1 round:

20 hang power cleans

20 burpees over the bar

100 double unders

Rest 3 minutes

2 rounds:

10 hang power cleans

10 burpees over the bar

50 double unders

Rest 3 minutes

4 rounds:

5 hang power cleans

5 burpees over the bar

25 double unders

F:  light barbell or double DB; regular burpees; single unders

P1:  95/65 (round of 20), 115/75 (rounds of 10), 135/95 (rounds of 5)

P1.5:  75/55, 95/65, 115/75

P2:  all reps at 95/65; DU reps 50, 25, 10

C:  115/75, 135/95, 155/105

C+:  unbroken DU (60 minute time cap – good luck Jim)