Tuesday April 7, 2026

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

20 Mountain climbers

Butt kicks (down & back)

Dead bug with wallball

High toe touch (down)

Low toe touch (back)

10 wallball cleans

Carioca (down & back)

10 Russian twists            

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 power cleans

Skill/Strength

Power Clean

Work up to something heavier than your working weight for the WOD

WOD

20 power cleans

3 laps

10 power cleans

2 laps

5 power cleans

1 lap

4 power cleans

1 lap

3 power cleans

1 lap

2 power cleans

1 lap

1 power clean

Modify the run by rowing 150m for each lap

F:  KB swings 30/20/10/8/6/4/2

P1:  115/75 (20), 135/95 (10), 155/105 (5-1)

P1.5:  95/65, 115/75, 135/95

P2:  75/55, 95/65, 115/75

C:  135/95, 155/105, 185/125