Monday June 9, 2025

Warmup

1:30 bike/row

10 Cossack squats

5/way halos

10/side bent over row

10 goblet squats

10 plank pull throughs

10 scapular pushups

10 glute bridges

 

Mobility

5 squat to stands

:20/side samson stretch

10 downward dog toe taps

Prayer pose on box or bench :30

                          

Skill/Strength

Front Squat 5/4/3/3

 

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

 

WOD

Hang Power Cleans

Front Squats

1-10

 

10 pushups after each round

 

F:  KB swings and KB goblet squats 3-12; box pushups

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95; 3 wall climbs instead of pushups

Will Williams