Friday November 22, 2024

Warmup

1:30 bike/row

10/side overhead press

10/side upright row

10/side bent over row

10 wallball cleans

10 Russian twists

10 dead bugs (with or without WB)

10 scapular pullups

10 kip swings

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 front squats

Skill/Strength

Work up to a heavy clean + hang clean (full or power)

WOD

5 rounds:

1 power clean

5 strict pullups

1 power clean

10 toes to bar

1 power clean

50 double unders

F:  3 light barbell hang power cleans or 5 KB SDHP instead of 1 power clean; ring rows; situps or medball v-ups instead of toes to bar; single unders

P1:  185/125

P1.5:  155/105

P2:  135/95; kipping or jumping pullups; hanging knee raises; 25 DU

C:  225/155; bar muscle ups instead of strict pullups

The power clean should be heavy, but if you’re more comfortable with lighter weight, modify to 3 power cleans at lighter weight.