Monday February 26, 2024

Warmup

1:30 bike/row

2 rounds:

5 air squats

10 squat jumps

10 wallball cleans

10 Russian twists

Mobility

Banded front rack stretch :30/side

Banded hamstring stretch :30/side

BB Warmup

10 elbow rotations

5 high pull

5 tall cleans

5 hang power cleans

5 front squats

Skill/Strength

Work up to a heavy power clean

Or work up to a heavy rep of the following complex:  1 clean > 1 hang clean > 2 front squats

WOD

5 rounds:

21 wallballs

7 power cleans

Rest 2 minutes between rounds

F:  light barbell hang power cleans, or 12 KB swings; 12 wallball reps per round

P1:  135/95

P1.5:  115/75; 18 wallballs per round

P2:  95/65; 15 wallballs per round

C:  155/105 or more; 24 heavy wallball reps per round