Monday March 2, 2026

Warmup

1:30 bike/row

10 speed skaters

10 air squats

5 goblet squats

10/side upright row

10 plank pull throughs

10 scapular pushups

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang power cleans

Skill/Strength

Work up to a heavy hang power clean

Then…

EMOM 8:

2 hang power cleans (around 80% of what you worked up to)

WOD

AMRAP 14 or 6 rounds:

24 air squats

12 pushups

6 hang power cleans

F:  light barbell, or 9 KB swings instead of HPC; 15 ring rows; box pushups

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105; 8 handstand pushups (strict if possible)