Thursday September 18, 2025

Warmup

1:30 bike/row

10 air squats

10 squat jumps

10 banded upright row

10 banded good mornings

10 banded monster walks

10 banded straight arm pull downs

10 banded hollow body pull downs

Mobility

Banded knight stretch :30/side

Banded front rack stretch :30/side

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang power cleans

5 split jerks

Skill/Strength

Work up to a heavy clean and jerk

Or use light weight and practice the movement

WOD

Toes to Bar 10-1

Box Jumps 1-10

3 clean and jerks after each round (30 total)

F:  double DB or light barbell hang clean and jerk, OR 8 alternating DB snatches; v-ups instead of toes to bar

P1:  135/95

P1.5:  115/75

P2:  95/65; hanging knee raises

C:  155/105 or more

Then (optional)…

3 rounds: 

15/12 bike cals

1 lap double KB or sandbag/slamball carry