Friday June 23, 2023

Warmup

1:30 Bike/Row

10 Russian KB Swings

10/side OH Press

5/side Hang Clean

5 Goblet Squats

5/side Thruster

10 Kip Swings

Mobility

Banded Shoulder Distraction :30/side

Couch Stretch :30/side

Skill/Strength

Work up to a heavy power clean

If you are new to lifting, do hang power cleans.

WOD Primer

2 Rounds:

3 Power Cleans

3 Wallballs

3 Kip Swings

WOD

Power Cleans 9/7/5

Toes to Bar 15/12/9

Rest 2 minutes

Toes to Bar 12/9/6

Wallballs 18/15/12

Rest 2 minutes

Wallballs 15/12/9

Power Cleans 7/5/3

F:  light barbell or double DB hang power cleans; situps instead of toes to bar; air squats instead of wallballs

P1:  135/95 (part 1), 155/105 (part 2)

P1.5:  115/75, 135/95

P2:  95/65, 115/75

C:  155/105, 185/125; heavy wallball

C+:  squat cleans