Tuesday July 15, 2025

Warmup

1:30 bike/row

5 no pushup burpees

10 Wallball cleans

5 no pushup burpees

10 Russian twists

5 no pushup burpees

10 dead bugs w/ 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 cleans

Skill/Strength

Work up to a heavy power clean

Then…

EMOM 5:

3 position clean (high hang > hang > floor) at around 70%-80%

WOD

12 rounds:

4 power cleans

8 burpees over the bar

1 lap

F:  light barbell hang power cleans, or 8 KB swings; regular burpees

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105

C+:  185/125