Tuesday October 31, 2023

Warmup

1:30 bike/row

5 no pushup burpees

5/way halos

10/side OH press

10/side upright row

10/side hang clean

10/side RDL

10 plank pull throughs

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

BB Warmup

10 elbow rotations

5 shrugs

5 high pulls

5 hang power cleans

5 strict press

Skill/Strength

Work up to a heavy 3 position clean (high hang > hang > floor) + 1 shoulder to overhead

Full or power clean.

WOD Primer

2 rounds:

3 burpees

3 hang power cleans

3 shoulder to overhead

WOD

10 rounds:

6 burpees over the bar

5 hang power cleans

4 shoulder to overhead

F:  light barbell or double DB; regular burpees

P:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105