Thursday May 2, 2024

Warmup

1:30 bike/row/ski

10 air squats

10 squat jumps

10 banded pull aparts

10 banded ext. pull aparts

10 banded OH press

10 banded good mornings

10 banded hollow body pull downs

10 kip swings

10 bird dogs

10 cat/cows

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

EMOM 10:

1 clean and jerk

5 toes to bar

Modify the toes to bar by doing 1) hanging knee raises, 2 ball slams, or 3) v-ups.

WOD Primer

2 rounds:

5 situps

6 box jumps

3 clean and jerks

WOD

3 rounds:

30 situps

20 box jumps

10 clean and jerks

F:  light barbell or double DB hang clean and jerk

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105; 25 GHD situps OR 25/20 ski cals instead of situps; box jump overs

C+:  185/125

Alternative option for this workout:  instead of clean and jerks, modify by doing 30 deadlifts (round 1); 30 hang power cleans (round 2); 30 shoulder to overhead (round 3).  Moderate weight on each (for example 185/125 deadlift; 115/75 hang power clean; 95/65 shoulder to overhead -- + or -).