Friday May 1, 2026

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

20 mountain climbers

Butt kicks (down & back)

10 air squats

High toe touch (down)

Low toe touch (back)

10 dead bugs

Carioca (down & back)

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB warmup

10 elbow rotation

5 shrugs

5 high pulls

5 tall cleans

5 hang power cleans

Skill/Strength

Work up to a heavy hang power clean

WOD

Hang Power Cleans

Front Squats

1-10

1 lap run (or 150m row) AFTER each round

F:  KB swings/KB goblet squats (3-12)

P1:  95/65

P2:  75/55

C:  115/75