Thursday August 8, 2024

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. pull aparts

10 banded overhead press

10 banded hollow body pull downs

With empty BB…

10 upright row

10 strict press

10 good mornings

5 hang cleans

10 windshield wipers (with or without barbell) https://www.youtube.com/watch?v=eNxGGePOIKc

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

Skill/Strength

EMOM 12:

2 hang cleans + 1 shoulder to overhead (even minutes)

5 toes to bar/hanging knee raises (odd minutes)

Adjust the number of toes to bar upward or downward based on ability. 

Modify the toes to bar by doing 1 rope climb (legless if possible) instead.

WOD

Hang Power Cleans

Shoulder to Overhead

1-10

10 wallballs AFTER each round

F:  reduce rounds; light barbell or double DB; air squats

P1:  95/65

P2:  75/55

C:  115/75; heavy wallball