Friday October 25, 2024

Warmup

1:30 bike/row

High Knees (down & back)

Butt Kicks (down & back)

High toe touch (down)

Low toe touch (back)

Skip (down & back)

Carioca (down & back)

Lunge (down)

5 inchworms + 10 duck walks

Mobility

Child’s pose 1:00

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 hang cleans

5 split jerks

Skill/Strength

Work up to a moderate-heavy 3 rep clean and jerk (touch and go OR drop the from the top and quick reset)

WOD

Laps 3/2/1

Power Cleans 12/9/6

End with 30/24 cal bike

Rest 5 minutes

Laps 3/2/1

Shoulder to Overhead 12/9/6

End with 30/24 cal row

Modify the run by rowing 150m for each lap

F:  light barbell or double DB

P1:  135/95 (PC), 115/75 (STO)

P1.5:  115/75, 95/65

P2:  95/65, 75/55

C:  squat cleans; 155/105, 135/95