Monday March 6, 2023

Warmup

2:00 Bike/Row

5 No pushup burpee

10 Lunges

10 WB cleans

10 Dead bugs w/ WB

10 Cat/Camels

Mobility

10 Squat to Stands

:20/Side Samson Stretch

:20 Downward Dog

:20 Sphinx Pose

10 Shin Switches

Skill/Strength

Establish a one rep training max back squat

A training max is the heaviest possible with no compromise in form; typically around 90% of true one rep max.

Please record your weight.  We are starting a strength program next week.

Then, spend some time warming up the hang power cleans in the WOD.

WOD Primer

2 rounds:

4 burpees

4 box jumps

4 hang power cleans (empty or light barbell)

WOD

3 rounds:

21 burpees over the bar

18 box jumps

15 hang power cleans

F:  kb swings instead of hang power cleans; reduce volume

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95

C+:  hang squat cleans