Tuesday September 19, 2023

Warmup

1:30 bike/row

10/side Overhead press

10/side Upright row

10/side Hang clean

10  Lunge jumps

3 x 5 Air squats + broad jump

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB Warmup

10 Elbow rotations

5 Shrugs

5 High pulls

5 Hang power cleans

5 Split jerks

Skill/Strength

Work up to a heavy hang clean and jerk

WOD Primer

2 Rounds:

5 Cals

4 Hang power cleans

3 burpee box jumps

WOD

40/32 cal row or bike

30 hang power cleans

20 burpee box jumps

Rest 3 minutes

40/32 cals

30 shoulder to overhead

20 burpee box jumps

F:  KB swings instead of both hang power cleans and shoulder to overhead

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95