Tuesday December 5, 2023

Warmup

1:30 bike/row

10 speed skaters

10/side OH press

10/side upright row

10/side front raises

5/side hang DB clean

10 bird dogs

10/side fire hydrants

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB Warmup

10 elbow rotations

5 shrugs

5 high pulls

5 hang power cleans

5 power cleans

Skill/Strength

Work up to a heavy clean and jerk

WOD Primer

2 rounds:

4 burpees

3 power cleans

2 shoulder to overhead

WOD

AMRAP 15:

8 burpees over the bar

4 power cleans

2 shoulder to overhead

Cap of 12 rounds.  If you get 12, write your time on the board.

F:  double DB or light barbell; hang power cleans

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105 or more