Tuesday July 26, 2022

Warmup

1:30 Bike/Row or 2 Lap Jog

High Knees (Down)

Butt Kicks (Back)

Knee Pulls (Down) 

Reverse Lunge (Back)

High Touch (Down)

Low Toe touch (Back)

Carioca (Down & Back)

10/Side Russian KBS

3/Side Turkish Get Up 

Mobility 

Banded Front Rack Stretch:30/Side 

Hamstring Stretch :30/Side 

BB Warmup 

10 Elbow Rotations 

5 Shrugs

5 High Pulls 

5 Hang Power Clean 

5 Front Squats 

Skill/Strength

Work up to a heavy clean. Full or power.

WOD

4 rounds:

4 hang power cleans

1 lap

Rest 2 minutes

2 rounds:

8 hang power cleans

2 laps

Rest 2 minutes

1 round:

16 hang power cleans

4 laps

F: double dumbbell or light barbell

P1: 155/105 (part 1), 135/95 (part 2), 115/75 (part 3)

P1.5: 135/95, 115/75, 95/65

P2: 115/75, 95/65, 75/55

C: 185/125, 155/105, 135/95