Monday May 1, 2023

Warmup

1:30 Bike/Row

10 Mountain Climbers

10 Wallball Cleans

10 Dead Bugs w/ Wallball

10 V-ups (w/ or w/out WB)

10 Bird Dogs

Or… use the movements above to play a few rounds Hungry Hungry Hippos

Mobility

Banded Front Rack Stretch :30/side

Banded Knight Stretch :30/side

BB Warmup

10 Good Mornings

5 Shrugs

5 High Pulls

5 Muscle cleans

5 Power Cleans

5 Front Squats

Skill/Strength

Work up to a heavy clean (full or power)

WOD Primer

2 Rounds:

3 Wallballs

3 Power Cleans

WOD

Wallballs 3/6/9/12/15/18/21

Power Cleans 1/2/3/4/5/6/7

F:  hang power cleans, or light KB swings (3/6/9/etc.) instead of power cleans

P:  155/105

P1.5:  135/95

P2:  115/75

C:  185/125

Then (optional)…

3 rounds:

1 lap

10 burpees over the rower

150m row