Tuesday September 10, 2024

Warmup

1:30 bike/row

10 air squats

10 squat jumps

10 mountain climbers

10 downward dog toe taps

10 wallball cleans

10 Russian twists

10 dead bugs w/ wallball

20 line hops

Mobility

Wall hinge stretch :30

Banded front rack stretch :30/side

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 power cleans

Skill/Strength

Work up to a heavy power clean

WOD

Box Jumps 10/10/10/10/10

Power Cleans 5/4/3/2/1

Rest 4 minutes

Double Unders 50/50/50/50/50

Power Cleans 5/4/3/2/1

F:  light barbell or double DB; or KB swings 12/10/8/6/4 instead of power cleans

P1:  155/105

P1.5:  135/95

P2:  115/75

C:  185/125 or more