Tuesday June 2, 2026

Warmup

1:30 bike/row

5 no pushup burpees

10/side Russian KBS

10/side upright row

10/side gorilla rows

5 goblet squats

10 plank pull throughs

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 cleans

Skill/Strength

Work up to a heavy hang power clean

WOD

Hang Power Cleans 10-1

After each round:  15/12 cal bike (even rounds) / 15 burpees (odd rounds)

F:  light barbell, double dumbbell, or KB swings 12-3

P1:  135/95

P2:  115/75

P2:  95/65

C:  155/105; burpees over the bar