Friday September 4, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded upright row

10 dead bugs w/ wallball

10 wallball cleans

5 hand release pushups

Mobility

Piriformis stretch :30/side

Wall hinge stretch :30

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 split jerks

Skill/Strength

Work up to a heavy clean and jerk

WOD

AMRAP 15 or 6 rounds:

Pushups

Box Jumps

Clean and Jerks

4/8/12/16/20

F:  light barbell or double DB hang clean and jerks

P1:  95/65

P2:  75/55

C:  115/75 or more; strict handstand pushups 2/4/6/8/10; box jump overs