Friday June 9, 2023

Warmup

1:30 Bike/Row

10/side DB OH Press

10/side Upright Row

5/side DB Hang Clean

10 Scapular Pushups

10 Cat/Cows

:30 Static Hang

Mobility

Wall Hinge Stretch :30

BB Warmup

10 Elbow Rotations

5 Shrugs

5 High Pulls

5 Hang Power Cleans

5 Power Cleans

Skill/Strength

Work up to a heavy one rep power clean

WOD Primer

2 Rounds:

2 Pushups

3 Power Cleans

2 Negative Pullups

WOD

Pushups 24/20/16/12/8

Power Cleans 6/5/4/3/2

Pullups 20/16/12/8/4

Power Cleans 5/4/3/2/1

F:  light barbell or double DB hang power clean; ring rows; box pushups

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105; bar muscle ups 10/8/6/4/2 instead of pushups; handstand pushups 10/8/6/4/2 instead of pushups

C+:  185/125; ring muscle ups 10/8/6/4/2; strict handstand pushups 10/8/6/4/2