Thursday July 27, 2023

Warmup

2:00 Bike/Row

2 Rounds:

10 Wallball Cleans

10 Plank Taps to WB https://www.youtube.com/watch?v=Oxm_JOm3dhM

10 Dead Bugs w/ WB

Mobility

Banded Front Rack Stretch :30/side

Samson Stretch :30/side

BB Warmup

10 Elbow Rotations

5 Shrugs

5 High Pulls

5 Muscle Cleans

5 Power Cleans

Skill/Strength

Work up to a heavy clean

Full or power.  Or use light weight and focus on technique.

WOD Primer

2 Rounds:

5 cals

5 power cleans

WOD

40/32 cal or or bike

30 power cleans

30/24 cals

20 power cleans

20/16 cals

10 power cleans

F:  KB swings instead of power cleans

P1:  115/75 (round of 30), 135/95 (round of 20), 155/105 (round of 10)

P1.5:  95/65, 115/75, 135/95

P2:  75/55, 95/65, 115/75

C:  135/95, 155/105, 185/125