Tuesday September 1, 2026

Warmup

1:30 bike/row

5/way halos

10/side lateral raises

10/side upright row

10/side overhead press

10 glute bridges

10 cat/cows

5 inchworms + pushup

Mobility

Thread the needle :30/side

Skill/Strength

Bench Press 20 unbroken

Last week!  Go big!

Then, spend some time warming up hang power cleans.

WOD

Hang Power Cleans 9-1

Shoulder to Overhead 1-9

10/8 cal row or bike after each round

F:  double DB or light barbell

P1:  95/65

P2:  75/55

C:  115/75; add an additional round (10-1 HPC and 1-10 STO)

Combine options as desired (for example, 10 rounds but P2 weight).