Thursday September 10, 2026

Warmup

1:30 bike/row

10 speed skaters

10 curtsey lunges

10 scapular pullups

5 inchworms + pushups

10 kip swings

Mobility

Sphinx pose :30

Banded shoulder distraction :30/side

BB warmup

10 elbow rotations

5 shrugs

5 tall cleans

5 front squats

5 hang power cleans

Skill/Strength

Work up to a heavy power clean

WOD

AMRAP 20 or 10 rounds:

3 power cleans

6 toes to bar

12/9 cal row or bike

24 double unders

F:  light barbell or double DB hang power cleans; v-ups or 2x situps; single unders

P1:  155/105

P1.5:  135/95

P2:  115/75

C:  185/125; bike cals