Monday June 13, 2022

Warmup

2 Lap Jog or 1:30 Bike

High Knees (Down & Back)

10 Mountain Climbers

Butt Kicks (Down & Back)

10 Russian KBS

Carioca (Down & Back)

5/Side Hang KB Clean

High Toe Touch (Down)

:30 Plank

Low Toe Touch (Back)

5/Side SA KB Thruster

Mobility

10 Squat to Stand

:20/Side Samson Stretch

:30 Downward Dog

10 Downward Dog Toe Taps

Skill/Strength

Back Squat 8x8

No more than 30 seconds rest between sets.  Add weight if you were successful last week.  Reduce to 5 or 6 sets if necessary.

Then, spend a few minutes warming up for the hang power cleans in the workout.

WOD

2 laps

25 hang power cleans

2 laps

Rest 2 minutes

2 laps

45 wallballs

2 laps

Rest 2 minutes

2 laps

35 pullups

2 laps

F:  kb swings instead of hang power cleans; ring rows instead of pullups; 30 wallballs

P1:  135/95; chest to bar pullups

P1.5:  115/75; regular pullups

P2:  95/65; regular pullups

C:  155/105; heavy wallball; 9 bar muscle ups > 15 chest to bar pullups > 21 regular pullups