Friday June 6, 2025

Warmup

1:30 bike/row

20 mountain climbers

10 speed skaters

10 Cossack squats

40 line hops (20 forward/backward, 20 side to side)

5/side half kneeling rock backs

1:00 of single unders

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 hang squat or power clean

5 push jerk or split jerk

Skill/Strength

Work up a heavy clean and jerk

Then…

EMOM 6:

3 touch and go clean and jerks (no dropping from the top) at a moderate weight

Modify by doing 3 quick singles (drop from the top but no rest between reps)

WOD

Annie Meets Grace

Double Unders

Situps

50/40/30/20/10

6 clean and jerks after each round

F:  single unders; 10 DB snatches (alternating r/l) instead of clean and jerks

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105

Happy bday Tara!

Then (optional)…

4 rounds:

10 burpees

10 toes to bar