Friday November 21, 2025

Warmup

1:30 bike/row

10 speed skaters

10 air squats

5 squat jumps

10 scapular pushups

10 cat/cows

10 glute bridges

:20/side plank

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

Skill/Strength

Bench Press 4/3/2/2+

Add weight each set.  Last set is for max reps (cap of 6-8).

Or use this time to practice hang power cleans.

WOD

AMRAP 16 or 7 rounds:

6 hang power cleans

12 pushups

6 wallballs

Add 3 reps to the wallballs in each subsequent round (6/9/12/15/18/21/24)

F:  9 KB swings instead of HPC, or light barbell; box pushups

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105; heavy wallball; 6 handstand pushups (strict if possible)