Tuesday October 10, 2023

Warmup

1:30 bike/row or 2 laps

High knees (down & back)

Butt kicks (down & back)

High toe touch (down)

Low toe touch (back)

Carioca (down & back)

Reverse lunges (down)

5 inchworms + 10 duck walks (back)

Mobility

Wall hinge stretch :30

BB Warmup

10 Elbow rotations

5 Shrugs

5 High pulls

5 Hang power cleans

5 Power cleans

Skill/Strength

Work up to a heavy power clean

WOD Primer

2 rounds:

1 lap

10 single or double unders

3 power cleans

WOD

Laps 4/3/2/1

Double Unders 20/40/60/80

Power Cleans 9/9/9/9

F:  single unders; light barbell hang power cleans

P1:  135/95

P1.5:  115/75

P2:  95/65; 15/30/45/60 DU reps

C:  155/105 or more; 25/50/75/100 DU reps