Monday May 22, 2023

Warmup

1:30 bike/row

2 Rounds:

5 No Pushup Burpees

10 Squat Jumps

5 Wallball Cleans

10 Dead Bugs w/ wallball

Mobility

Banded Front Rack Stretch :30/side

Banded Knight Stretch :30/side

BB Warmup

10 Elbow Rotations

5 Shrugs

5 High Pulls

5 Muscle Cleans

5 Hang Power Cleans

Skill/Strength

Work up to a heavy 3 rep power clean

WOD Primer

2 Rounds:

3 Burpees

5 Box Jump

3 Hang Power Cleans

WOD

In 1 minute:

10 burpee box jumps

AMRAP hang power cleans in remaining time

5 rounds.  Reduce burpee box jumps by 1 in each subsequent round (10-6). 

Rest 1 minute after each round.

Directly into:

In 1 minute:

5 hang power cleans

AMRAP burpee box jumps in remaining time

5 rounds.  Reduce hang power cleans by 1 in each subsequent round (5-1).

Rest 1 minute after each round.

Your score is the total AMRAP reps accomplished (hang power cleans in part 1 plus burpee box jumps in part 2).

F:  light barbell

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105; burpee box jump overs