Tuesday December 10, 2024

Warmup

1:30 Bike/Row

2 Rounds:

10 squat jumps

10 wallball cleans

10 Russian twists

10 line jumps  (1st round-forward/backward, 2nd round-side/side)

Mobility

Banded knight stretch :30/Side

Banded shoulder distraction :30/Side

BB Warmup

10 Elbow Rotations

5 Shrugs

5 High pulls

5 Muscle cleans

5 Hang power clean

Skill/Strength

Hang Power Clean

Work up to something heavy.  Or use light weight and focus on technique. 

WOD

AMRAP 7:

50 double unders

12 box jumps

6 hang power cleans

Rest 4 minutes

AMRAP 5:

40 double unders

9 box jumps

9 hang power cleans

Rest 3 minutes:

AMRAP 3:

30 double unders

6 box jumps

12 hang power cleans

Your score is the total ROUNDS plus reps.

F:  single unders; light or empty barbell hang power cleans

P1:  135/95 (part 1), 115/75 (part 2), 95/65 (part 3)

P2:  115/75, 95/65, 75/55; DU reps 45/30/15

C:  155/105, 135/95, 115/75; box jump overs