Tuesday March 15, 2022

Warmup

2 laps or 1:30 Bike

High Knees (Down & Back)

Butt Kicks (Down & Back)

Carioca (Down & Back)

High Toe Touch (Down)

Low Toe Touch (Back)

10 Duck Walks

10/Arm Russian KBS

5/Arm Hang KB Cleans

Mobility

Hamstring Stretch :30/Side

Thread the Needle :30/Side

BB Warmup (5 reps of each)

Elbow Rotations (10 total)

Shrug

High Pull

Hang Power Clean

Power Clean

Skill/Strength

Power Clean 4x1

Work up to something heavy with good form, or stay light and focus on technique.

WOD (22 minute time cap)

1 lap or 150m row

15 power cleans

2 laps or 300m row

25 burpees

3 laps or 450m row

25 burpees

2 laps or 300m row

15 power cleans

1 lap or 150m row

F:  20 kb swings instead of power cleans; 20 burpees

P1:  135/95

P2:  95/65; hanging knee raises

C:  165/115 or more; 1/3/5/3/1 laps