Friday June 21, 2024

Warmup

1:30 bike/row

10 air squats

5 1 ¼ squats

10 scapular pushups

10/side upright row

10/side bent over row

10/side split squat

5/side hang clean

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 power cleans

Skill/Strength

Work up to a heavy clean (full or power)

WOD Primer

2 rounds:

2 power cleans

4 pushups

6 air squats

WOD

The Chief

AMRAP 3:

3 power cleans

6 pushups

9 air squats

5 rounds.  Rest 1 minute between rounds. 

Begin each round with power cleans.

Your score is the total rounds plus reps accomplished. 

F:  light barbell hang power cleans or 6 KB swings; box pushups

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  go heavier on the barbell; 5 handstand pushups; 10 pistols (alternating r/l)