Tuesday May 16, 2023

Warmup

2:00 Bike/Row

10/side DB OH Press

10/side DB Upright Row

10/side Hang DB Clean

5 Goblet Squats

10 Dead Bugs

10 Cat/Cows

Mobility

Banded Front Rack Stretch :30/side

Banded Hamstring Stretch :30/side

BB Warmup

10 Elbow Rotations

5 Shrugs

5 High Pulls

5 Hang Power Clean

5 Split Jerks

Skill/Strength

Work up to a heavy 3 position clean (high hang > hang > floor) + one jerk

WOD Primer

2 Cleans

2 Jerks

2 Clean & Jerks

WOD

Grace

30 clean and jerks

F: 50 DB snatches (alternating r/l)

P1/C: 135/95

P1.5: 115/75

P2: 95/65

Then…

Every 3 minutes:

15/12 cal row, bike, or ski (all out)

5 rounds (begin at 0:00/3:00/6:00/9:00/12:00). Rest the remainder of the round. The goal is to maintain the same working time for all five rounds.

C: 20/16 bike cals