Friday June 7, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 air squats

Butt kicks (down & back)

10 lunge jumps

High toe touch (down)

Low toe touch (back)

10 downward dog toe taps

Carioca (down & back)

5 inchworms

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 power cleans

Skill/Strength

Spend 10-15 mins working up to a heavy power clean, or just getting warmed up for the WOD.

WOD

4 rounds:

2 laps

9 power cleans

12 burpee box jumps

1 lap

Rest 3 minutes between rounds

F:  light barbell hang power cleans

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105 or more