Monday April 1, 2024

Warmup

2 rounds:

10 cals

10 wallball cleans

10 Russian twists

10 dead bugs w/ wallball

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 hang power cleans

Skill/Strength

Work up to a heavy clean

WOD Primer

2 rounds:

5 cals

5 power cleans

WOD

30/24 cal row or bike

20 power cleans

20/16 cals

10 power cleans

10/8 cals

5 power cleans

10/8 cals

4 power cleans

10/8 cals

3 power cleans

10/8 cals

2 power cleans

10/8 cals

1 power clean

F:  light KB swings instead of power cleans (35/25/15/12/9/6/3)

P1:  115/75 (20), 135/95 (10), 155/105 (5-1)

P1.5:  95/65, 115/75; 135/95

P2:  75/55, 95/65, 115/75

C:  135/95, 155/105, 185/125

C+:  C weight but squat cleans

Modify by doing the same barbell weight for all reps. 

Bike cals encouraged for this workout.