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