Thursday May 14, 2026

Warmup

2 laps or 1:30 bike/row

Skip (down & back)

20 mountain climbers

Knee pull (down)

Quad pull (back)

10 air squats

Carioca (down & back)

10 squat jumps

Mobility

Banded front rack stretch :30/side

Banded pigeon pose :30/side

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang power cleans

Skill/Strength

Hang Power Clean

Work up to something heavier than your working weight for the WOD

WOD

Every 6 minutes, for 5 rounds:

300m row or 2 laps run

5 hang power cleans

20 wallballs

Rest the remainder of the time.  Your score is your SLOWEST round. 

Rounds begin at 0:00, 6:00, 12:00, 18:00, 24:00, 30:00

F:  light barbell or 10 KB swings instead of hang power cleans; air squats instead of wallballs; 1 lap or 150m row

P1:  135/95

P1.5:  115/75

P2:  95/65; 15 wallballs

C:  155/105 or more; 25 wallballs