Tuesday August 30, 2024

Warmup

1:30 bike/row

5/way halos

10/side Russian KBS

10/side side bends

10/side KB overhead press

10/side KB upright row

10/side KB RDL

10/side kneeling overhead press

10 plank pull throughs

Mobility

Banded front rack stretch :30/side

Couch stretch :30/side

BB Warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 front squats

Skill/Strength

Work up to a heavy clean (full or power)

WOD

AMRAP 6:

20/16 cals

12 power cleans

Rest 4 minutes

AMRAP 5:

15/12 cals

6 power cleans

Rest 5 minutes

AMRAP 4:

10/8 cals

3 power cleans

F:  KB swings (21 reps/18 reps/15 reps) instead of cleans; or, light barbell hang power clean

P1:  115/75 (part 1); 135/95 (part 2); 155/105 (part 3)

P1.5:  95/65; 115/75; 135/95

P2:  75/55; 95/65; 115/75

C:  135/95; 155/105; 185/125; bike cals

C+:  squat cleans