Tuesday September 12, 2023

Warmup

1:30 bike/row or 2 laps

High knees (down & back)

Butt kicks (down & back)

A-skips (down)

B-skips (back)

High toe touch (down)

Low toe touch (back)

Carioca (down & back)

Lunges (down)

5 inchworms + 10 duck walks (back)

Mobility

Banded front rack stretch :30/side

Banded hamstring stretch :30/side

BB Warmup

10 elbow rotations

5 shrugs

5 high pulls

5 hang power cleans

5 front squats

Skill/Strength

Work up to a heavy power clean

WOD Primer

2 Rounds:

1 lap

3 power cleans

WOD

3 laps

20 power cleans

2 laps

10 power cleans

1 lap

5 power cleans

1 lap

4 power cleans

1 lap

3 power cleans

1 lap

2 power cleans

1 lap

1 power clean

15 minute time cap.

F:  light barbell hang power clean, or KB swings 25/15/10/8/6/4/2

P1:  115/75 (20), 135/95 (10), 155/105 (5-1)

P1.5:  95/65, 115/75, 135/95

P2:  75/55, 95/65, 115/75

C:  135/95, 155/105, 185/125

C+:  155/105, 185/125, 225/155