Monday August 12, 2024

Warmup

1:30 bike/row

5/way KB halo

10/side overhead press

10/side upright row

10/side gorilla rows

10 Russian twists

10 scapular pushups

10 donkey kicks

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

BB Warmup

10 elbow rotations

5 shrug

5 high pulls

5 tall cleans

5 split jerks

Skill/Strength

Work up to a heavy clean and jerk

Or spend this time using light weight to practice the movement

WOD

15 clean and jerks

25 pullups

12 c/j

50 pushups

9 c/j

75 situps

6 c/j

100 air squats

3 c/j

F:  2x/KB swings instead of c/j; ring rows; box pushups

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105; 25 chest to bar pullups; 35 handstand pushups; 45 GHD situps; 55 pistols (alternating r/l)