Thursday February 12, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded overhead press

10 banded good mornings

10 banded upright row

10 banded monster walks

10 scapular pullups

10 kip swings

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang power cleans

Skill/Strength

Work up to a heavy hang power clean

WOD

4 rounds:

5 hang power cleans

10 situps

5 pullups

Rest 3 minutes

2 rounds:

10 hang power cleans

20 situps

10 pullups

Rest 3 minutes

1 round:

20 hang power cleans

40 situps

20 pullups

F:  hang DB snatch or KB swings instead of power cleans; jumping or banded pullups

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

P1.5:  115/75, 95/65, 75/55

P2:  95/65, 75/55, 45/35

C:  155/105, 135/95, 115/75; ski cals instead of situps (5/10/20); bar muscle ups (part 1), chest to bar (part 2), regular pullups (part 3)