Tuesday January 6, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded overhead press

10 banded good mornings

10 banded bent over rows

10 banded monster walks

10 bird dogs

10/side fire hydrants

Mobility

Banded front rack stretch

Banded knight stretch

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang power cleans

Skill/Strength

Work up to a heavy hang power clean

WOD

AMRAP 18 or 5 rounds:

Pullups 4/8/12/16/20

Hang Power Cleans 7/7/7/7/7

Box Jumps 20/16/12/8/4

F:  ring rows; light barbell

P1:  135/95

P1.5:  115/75

P2:  95/65; pullups and box jumps are 3/6/9/12/15

C:  155/105; pullups 5/10/15/20/25; box jump overs 25/20/15/10/5

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