Monday March 7, 2022

Warmup

1:30 Bike/Row/Ski

2 Rounds:

10 Lunge Jumps

10 Cossack Squats

10 Wallball Cleans

Mobility

10 Squat to Stand

Samson Stretch :30/Side

10 Downward Dog Toe Taps

Skill/Strength

Back Squat

4x5 at 70% of training max

1xAMRAP at 70%

Stop 2-3 reps shot of failure on the AMRAP set.

Adjust your training max based on how many reps you got in the AMRAP set at the end of the last cycle.  For every rep beyond 8 that you got, add 2.5 lbs to your training max.

Then, spend some time warming up hang power cleans.

WOD

3 rounds:

12 wallballs

6 hang power cleans

12/9 cal row or bike

Rest 3 minutes

2 rounds:

15 wallballs

9 hang power cleans

15/12 cals

Rest 3 minutes

1 round:

27 wallballs

18 hang power cleans

27/21 cals

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

P1:  135/95 (part 1); 115/75 (part 2); 95/65 (part 3)

P2:  115/75 (part 1); 95/65 (part 2); 75/55 (part 3)

C:  165/115 (part 1); 135/95 (part 2); 115/75 (part 3)