Friday November 6, 2026

Warmup

2 laps or 250m row

High toe touch (down)

Low toe touch (back)

10 Cossack squats

Side shuffle (down & back)

10 downward dog toe taps

High knees (down)

Butt kicks (back)

5/side half kneeling rock backs  https://www.youtube.com/watch?v=Ylr1OwuX18Y

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB warmup

10 elbow rotations

5 shrugs

5 tall cleans

5 hang power cleans

5 push jerks

Skill/Strength

Clean and Jerk

Practice the movement, then:

EMOM 6: 

2 clean and jerks (singles)

WOD

AMRAP 20 or 6 rounds:

2 laps or 300m row

5 clean and jerks

15 wallballs

F:  10 KB swings instead of clean and jerks; air squats instead of wallballs

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105; heavy wallball

Probably the last running WOD of 2026, get to the gym.