Thursday March 24, 2022

Warmup

2 laps or 1:30 Bike/Row

High Knees (Down)

Butt Kicks (Back)

High Toe Touch (Down)

Low Toe Touch (Back)

8/Arm DB Hang Cleans

8 DB Deadlifts

8 Kip Swings

Mobility

Banded Hamstring Stretch :30/Side

Child’s Pose 1:00

Skill/Strength

Deadlift

1x5 at 50%

1x3 at 60%

1x2 at 70%

1x1 at 75%

1x1 at 80%

1xAMRAP at 85%

Record the number of reps you get on your AMRAP set. 

Then, spend some time warming up hang power cleans.

WOD

3 rounds:

2 laps

15 hang power cleans

2 laps

15 toes to bar

F:  1 lap each time; kb swings instead of power cleans; v-ups instead of toes to bar

P1:  95/65

P2:  75/55

C:  115/75

Modify the run by rowing 300m for each 2 laps.