Tuesday April 16, 2024

Warmup

1:30 bike/row

5 no pushup burpees

10 wallball cleans

5 no pushup burpees

20 Russian twists

5 no pushup burpees

10 dead bugs with wallball

Mobility

Banded front rack stretch :30/side

Banded hamstring 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 a heavy 3 rep hang power clean

WOD primer

2 rounds:

3 burpees

3 hang power cleans

10 single or double unders

WOD

Hang Power Cleans 10-1

BEFORE each set perform 50 double unders (even rounds) / 15 burpees over the bar (odd rounds)

F:  light barbell, double DB, or KB swings instead of hang power cleans; single unders

P1:  135/95

P1.5:  115/75

P2:  95/65; 25 DU each time

C:  155/105

You can start with DU or burpees as long as you alternate thereafter (5 rounds of each).