Tuesday April 25, 2023

Warmup

2:00 Bike/Row

5 No Pushup Burpee

10 Wallball Cleans

10 Dead Bugs w/ wallball

10 Russian Twists

10 Glute Bridges

Mobility

Wall Hinge Stretch :30

Thread the Needle :30/side

BB Warmup

10 Elbow Rotations

5 Shrugs

5 High Pulls

5 Muscle Cleans

5 Hang Power Cleans

Skill/Strength

Power Clean 3x1

WOD Primer

2 Rounds:

5 Hang Power Cleans

5 Burpees

WOD

10 hang power cleans

15 burpees over the bar

20 hang power cleans

25 burpees over the bar

30 hang power cleans

35 burpees over the bar

F:  light barbell or KB; reduce reps

P1:  135/95 (round of 10), 115/75 (round of 20), 95/65 (round of 30)

P2:  115/75, 95/65, 75/55

C:  155/105, 135/95, 115/75