Monday January 30, 2023

Warmup

2:00 Bike/Row

10/Side DB OH Press

10/Side DB Upright Row

5 Goblet Squat

5/Side Hang DB Clean

:20 Hollow Body Hold

:20 Superman Hold

10 Kip Swings

Mobility

Banded Front Rack Stretch :30/Side

Pigeon Pose :30/Side

BB Warmup

5 Shrugs

5 High Pulls

5 Muscle Cleans

5 Power Cleans

5 Front Squats

Skill/Strength

Hang Clean 3x1

Work up to something heavy, or use lighter weight and focus on technique.

Then, spend some time warming up the barbell for the WOD.

WOD Primer

2 Rounds:

3 Hang Power Cleans

3 Front Squats

3 Toes to Bar

WOD

Hang Power Cleans

Front Squats

Toes to Bar

20/15/5/4/3/2/1

F:  kb swings; kb goblet squats or air squats; situps; reps are 20/15/10/5

P1:  95/65 (20), 115/75 (15), 135/95 (5-1)

P2:  75/55, 95/65, 115/75; hanging knee raises

C:  115/75, 135/95, 155/105