Thursday September 5, 2024

Warmup

1:30 bike/row

10 cossack squats

10 squat jumps

5/way halos

10/side Russian KBS

10/side overhead press

10/side gorilla row

:30 plank

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 cleans

Skill/Strength

Work up to heavy 3 rep hang power clean

WOD

KB Swings

Situps

Wallballs

21/18/15/12/9/6/3

F:  omit the round of 21

P1:  70/45

P1.5:  55/35

P2:  35/25

C+:

Hang Squat Clean Thrusters (95/65)

GHD Situps

20/16/12/8/4