Monday December 13, 2021

Warmup

1:30 Bike/Row

10 Squat to Stands

2 Rounds:

10 Russian KBS

5/Arm SA OH Press

5/Arm SA Upright Row

10 Lunges

Mobility

Banded Ankle Stretch :30/Side

Banded Front Rack Stretch :30/Side

BB Warmup

10 Elbow Rotations

5 High Pulls

5 Hang Power Cleans

5 Power Cleans

5 Front Squats

Skill/Strength

Work up to a one rep max squat clean

Do hang power cleans if you’re new to Olympic lifting, but otherwise shoot for full cleans, even if it means doing a power clean followed by a front squat.

WOD

15 squat cleans

20 pullups

10 squat cleans

15 pullups

5 squat cleans

10 pullups

4 squat cleans

8 pullups

3 squat cleans

6 pullups

2 squat cleans

4 pullups

1 squat clean

2 pullups

F:  15 kb swings + 15 kb goblet squats instead of 15 squat cleans (then 10 swings + 10 kb goblet squats, etc.); ring rows

P1:  115/75 (round of 15), 135/95 (round of 10), 155/105 (rounds of 5-1); chest to bar pullups

P2:  power cleans; 95/65 (round of 15), 115/75 (round of 10), 135/95 (rounds of 5-1); regular pullups

C:  135/95 (round of 15), 165/115 (round of 10), 185/125 (rounds of 5-1); 20 strict pullups, 15 chest to bar pullups, 5/4/3/2/1 bar muscle ups instead of 10/8/6/4/2 pullups

Combine options as desired.