Thursday May 23, 2024

Warmup

1:30 bike/row

10/side OH press

10/side bent over row

10/side DB hang cleans

10 alt. v-ups

10 kip swings

20 line hops

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 hang power cleans

5 front squats

Skill/Strength

Work up to a heavy hang clean (full or power)

WOD Primer

2 rounds:

3 hang power cleans

3 toes to bar (hanging knee raises

WOD

Hang Power Cleans

Toes to Bar

10-1

You must also perform 250 double unders at any point during the WOD.  Can be broken up and partitioned as desired. 

F:  single unders; light barbell hang power cleans; 2x situps instead of toes to bar

P1:  115/75

P1.5:  95/65

P2:  75/55; 125 DU reps

C:  135/95