Friday May 2, 2025

Warmup

2 laps or 1:30 bike/row

High Knees (down & back)

10/side Russian KBS

Butt kicks (down & back)

10/side overhead press

High toe touch (down)

10/side upright row

Low toe touch (back)

10/side Gorilla row

Carioca (down & back)

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 power cleans

5 split jerks

Skill/Strength

Work up to your heaviest working weight for your clean and jerk in the WOD

WOD

15 clean and jerks

3 laps

10 clean and jerks

2 laps

5 clean and jerks

1 lap

4 clean and jerks

1 lap

3 clean and jerks

1 lap

2 clean and jerks

1 lap

1 clean and jerk

1 lap

F:  2x kb swings instead of c/j

P1:  115/75 (round of 15); 135/95 (round of 10); 155/105 (rounds of 5-1)

P1.5:  95/65 (round of 15); 115/75 (round of 10); 135/95 (rounds of 5-1)

P2:  75/55 (round of 15); 95/65 (round of 10); 115/75 (rounds of 5-1)

C:  135/95 (round of 15); 155/105 (round of 10); 185/125 (rounds of 5-1)

Then (optional)…

2 rounds:

1 lap sandbag/slamball/plate carry

1 lap single KB farmer carry