Tuesday May 26, 2026

Warmup

2:00 Bike/Row

2 Rounds:

6/Arm DB Strict Press

6 DB Goblet Squat

6/Arm DB Hang Clean

12 Alt. V-ups

Mobility 

Hamstring Rack Stretch 1:00/Side

Banded Front Rack Stretch 1:00/Side

BB Warm-up

10 RDLs

10 Elbow Rotations

5 Hang Power Cleans

5 Power Cleans

5 Strict Press

Strength/Skill

Work up to a heavy clean and jerk

Or stay light and focus on technique

WOD Primer

2 Rounds:

75m row

5 situps

3 clean & jerks

WOD

300m row, followed by:

3 rounds:

21 situps

7 clean and jerks

Rest 2 minutes

300m row, followed by:

2 rounds:

21 situps

7 clean and jerks

Rest 2 minutes

300m row, followed by:

1 round:

21 situps

7 clean and jerks

F:  DB or light barbell hang clean and jerks

P1: 95/65 (part 1), 115/75 (part 2), 135/95 (part 3)

P2:  75/55, 95/65, 115/75

C:  115/75, 135/95, 155/105; 10/8 ski cals instead 21 regular situps 

Modify the row by running 2 laps each time.  Modify the ski cals by doing 10 GHD situps or slam balls.