Tuesday February 25, 2025

Warmup

1:30 bike/row

10/side upright row

10/side RDL

10/side split squat

10 plank pull throughs

10 scapular pullups

3 negative pullups

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 split jerks

Skill/Strength

Clean and Jerk

Go heavy, or just work up to your working weight for the WOD, focusing on technique.

WOD

30 pullups

21 deadlifts

30 box jumps

15 power cleans

30 pullups

9 clean and jerks

30 box jumps

Choose your own barbell weight, something moderate to heavy, but do not sacrifice form.

F:  light barbell; or 30 KB SDHP instead of DL; 30 KB swings instead of power cleans; 30 DB snatch instead of clean and jerk; ring rows

P1:  as written

P2:  20 reps of pullups/box jumps

C:  165/115 minimum; 10 bar muscle ups instead of pullups; box jump overs

Combine options as desired.