Tuesday January 17, 2023

Warmup

2:00 Bike/Row

5/way Halos

10/Side Lateral Raises

5/Side DB Hang Clean

:20/Side Plank

10 Dead Bugs

10 Cat/Camels

Mobility

Banded Front Rack Stretch :30/Side

Wall Hinge Stretch :30

BB Warmup

10 Elbow Rotations

10 Good Mornings

5 Shrugs

5 High Pulls

5 Hang Power Cleans

Skill/Strength

Hang Clean

Full or power.  Work up to a few heavy single reps.

WOD Primer

2 Rounds:

3 Strict Pull ups or Ring Rows

3 Pushups or Negative Pushups

3 Hang Cleans (empty bb)

WOD

Pullups

Pushups

Hang Power Cleans

10-1

F:  ring rows; box pushups; light barbell or KB swings for HPC

P1:  115/75

P1.5:  95/55

P2:  75/55

C:  135/95; chest to bar pullups (rounds 10-6); bar muscle ups (rounds 5-1); deficit pushups (45/25)