Tuesday May 28, 2024

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

EMOM in 8 minutes:

3 deadlifts

2 hang power cleans

1 shoulder to overhead

As heavy as possible with good from on all 6 reps.

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 clean and jerks

P1: 115/75 (part 1), 135/95 (part 2), 155/105 (part 3)

P1.5:  95/65, 115/75, 135/95

P2:  75/55, 95/65, 115/75

C:  135/95, 155/105, 185/125; 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.