Tuesday January 21, 2025

Warmup

1:30 bike/row

20 mountain climbers

10 speed skaters

10 air squats

10 squat jumps

10 wallball cleans

10 Russian twists

10 dead bugs with wallball

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 hang power clean

Skill/Strength

Work up to a heavy power clean

WOD

AMRAP 14 or 7 rounds:

12 wallballs

9 box jumps

6 power cleans

F:  light barbell hang power cleans or 10 alternating DB snatches

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105; heavy wallball