Friday October 6, 2023

Warmup

1:30 bike/row

10/side DB OH press

10/side DB upright rows

10/side DB hang clean

10 Goblet squats

20 Line hops

Mobility

Banded knight stretch :30/side

Banded ankle stretch :30/side

Skill/Strength

Hatch W3D2

Back Squat

1x10 @ 60%

1x10 @ 65%

1x8 @ 70%

1x8 @ 75%

Front Squat

1x5 @ 60%

1x5 @ 65%

2x5 @ 70%

WOD Primer

3 rounds:

10 single or double unders

3 hang power cleans

WOD

AMRAP 12:

24 double unders

12/9 cal row or bike

6 hang power cleans

F:  single unders; double DB or light barbell

P1:  115/75

P1.5:  95/65

P2:  75/55; 12 double unders

C:  135/95