Tuesday May 13, 2025

Warmup

1:30 bike/row

10 band pass throughs

10 banded pull aparts

10/way banded diagonal pull aparts

10 banded overhead press

10 banded upright rows

10 dead bugs with wallball

10 wallball cleans

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB Warmup

10 elbow rotations

5 high pulls

5 tall cleans

5 hang power cleans

5 split jerks

Skill/Strength

Work up to a challenging rep of the following complex:

2 hang power cleans > 1 push press > 1 push jerk or split jerk

Then:

EMOM 6:

1 rep of that complex

Choose a weight you can perform well for all six minutes. 

Primer

2 rounds:

3 hang power cleans

6 box jumps

3 shoulder to overhead

3 pullups

WOD

Hang Power Cleans 15/12/9/6/3

Box Jumps 20/16/12/8/4

Shoulder to Overhead 15/12/9/6/3

Pullups 20/16/12/8/4

F:  light barbell; ring rows

P1:  95/65

P2:  75/55; pullups 15/12/9/6/3

C:  115/75 or more; box jump overs; chest to bar pullups