Tuesday July 16, 2024

Warmup

2 rounds:

1 lap

10 BB good mornings

5 front squats

10 upright rows

8 cals

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 hang power clean

WOD

4 rounds or 25 minutes, whatever comes first:

Cals 40/30/20/10 or Laps 4/3/2/1

Hang Power Cleans 6/5/4/3

Cals 40/30/20/10 or Laps 4/3/2/1

Hang Power Cleans 6/5/4/3

You may:  row/bike; row/run; run/bike; ski/run; etc.

You may not:  run/run; row/row; bike/bike; ski/ski

Ladies cals:  32/24/16/8

F:  light barbell hang power clean or KB swings 10/8/6/4

P1:  135/95

P1.5:  115/75

P2:  95/65; reduce cals to 32/24/16/8 (ladies: 26/18/12/6)

C:  155/105 or more