Tuesday September 23, 2025

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. pull aparts

10 banded overhead press

10 banded good mornings

10 banded bent over row

10 banded monster walks

10/side fire hydrants

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall pulls

5 hang power cleans

Skill/Strength

Work up to a heavy hang power clean, then, 4-5 reps at 80%-90%, focusing on technique

WOD

30/24 cals

20 hang power cleans

30/24 cals

Rest 5 minutes

10 hang power cleans

60/48 cals

10 hang power cleans

F:  KB swings (30/15/15) instead of hang power cleans

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95 or 155/105; bike cals