Monday October 5, 2026

Warmup

1:30 bike/row

10 air squats

5 squat jumps

10 wallball cleans

10 dead bugs w/ wallball

10 Russian twists

10 scapular pullups

3 negative pullups

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Strict Pullups 6x3-5

Add weight if possible/necessary to stay in rep range.  Modify by doing a jumping pullup with a controlled negative.

Optional:  if doing weighted, do an immediate unweighted drop set of 2-3 as dynamically as possible

Then, spend some time warming up hang power cleans

WOD

3 hang power cleans

40 wallballs

6 hang power cleans

30 wallballs

9 hang power cleans

20 wallballs

12 hang power cleans

10 wallballs

15 hang power cleans

F:  KB swings 4/8/12/16/20; air squats

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95; heavy wallball