Tuesday September 13, 2022

Warmup

1:30 Bike/Row

10/Side Russian KBS

10/Side KB OH Press

10/Side KB Hang Clean

3 Navy Seal Burpee

10 Kip Swings

Mobility

Banded Front Rack Stretch :30/Side

Banded Hamstring Stretch :30/Side

BB Warmup

5 Reps

Elbow Rotations

Shrug

High Pull

Muscle Clean    

Power Clean

Front Squat

Skill/Strength

Power Clean 3x1

Work up to something heavy, or use light weight and practice technique.

WOD

AMRAP 5:

18 burpees over the bar

12 pullups

9 power cleans

Rest 5 minutes

AMRAP 5:

15 burpees over the bar

9 pullups

6 power cleans

Rest 5 minutes

AMRAP 5:

12 burpees over the bar

6 pullups

3 power cleans

Your score is the total REPS accomplished.

F:  regular burpees; ring rows; light barbell or double dumbbell hang power cleans

P1:  115/75 (round 1), 135/95 (round 2), 155/105 (round 3)

P1.5:  95/65, 115/75, 135/95

P2:  75/55, 95/65, 115/75

C:  135/95, 155/105, 185/125; regular pullups (round 1), chest to bar (round 2), bar muscle ups (round 3)