Thursday November 16, 2023

Warmup

1:30 bike/row

10/side OH press

10/side upright row

10/side bent over row

5/side DB hang clean

10 plank pull throughs

10 scapular pull ups

10 bird dogs

10/side fire hydrants

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB Warmup

10 elbow rotations

5 shrugs

5 high pulls

5 muscle cleans

5 hang power cleans

Skill/Strength

Work up to a heavy hang clean

WOD Primer

2 rounds:

5 hang power cleans

4 pullups

3 pushups

WOD

Hang Power Cleans

Pullups

Pushups

20/15/10/5/5/5

F:  light barbell, or KB swings instead of hang power cleans; ring rows; box pushups

P1:  95/65 (round of 20), 115/75 (round of 15), 135/95 (round of 10), 155/105 (rounds of 5)

P1.5:  75/55, 95/65, 115/75, 135/95

P2:  all reps at the same weight (choose your own weight)

C:  155/105 (first round of 5), 185/125 (second round of 5), 205/145 (third round of 5); chest to bar pullups (rounds of 20/15/10), bar muscle ups (rounds of 5); handstand pushups (rounds of 20/15/10), wallclimbs (rounds of 5)