Thursday October 2, 2025

Warmup

1:30 bike/row

5 no pushup burpees

10/side Russian KBS

5 no pushup burpees

10/side upright row

5 no pushup burpees

10/side half kneeling overhead press

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang power clean

Skill/Strength

Work up to a heavy 3 position clean (high hang > hang > floor)

WOD

Burpees Over the Bar 30/20/10

Power Cleans 15/10/5

Cal Row or Bike 30/20/10

Ladies cals:  24/16/8

F:  KB swings 30/20/10 instead of power cleans; regular burpees

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105 or more