Tuesday August 30, 2022

Warmup

1:30 Bike/Row

10/Side SL RDL

10/Side Russian KBS

10 Line Hops

10/Side SL Line Hops

10 Glute Bridges

10/Side Paloff Press

10 Banded Hollow Body Pull Downs

Mobility

Wall Hinge Stretch :30/Side

Calf Stretch :30/Side

Skill/Strength

3 deadlifts > 2 hang power cleans

Work up to a heavy rep for the complex.  Or use light weight and practice technique. 

WOD

In 7 minutes:

Toes to Bar 15/10/5

Double Unders 60/45/30

Hang Power Cleans 15/10/5

AMRAP cals in remaining time

Rest 4 minutes

In 7 minutes:

Toes to Bar 15/10/5

Double Unders 60/45/30

Deadlifts 15/10/5

AMRAP cals in remaining time

Your score is the total cals accomplished.

F:  laying leg raises to rig for toes to bar; single unders; KB swings for HPC; KB SDHP for DL

P1:  115/75 hang power clean; 225/155 deadlift

P1.5:  95/65 hang power clean; 185/125 deadlift; DU reps 45/30/15

P2:  75/55 hang power clean; 135/95 deadlift; hanging knee raises; DU reps 30/20/10

C:  135/95 hang power clean; 255/175 deadlift; bike cals; DU reps 75/50/25