Tuesday September 29, 2026

 Warmup

1:30 bike/row

10/side overhead press

10/side upright row

10/side goblet squats

10 wallball cleans

10 dead bugs w/ wallball

10 Russian twists

Mobility

Banded front rack stretch :30/side

Banded hamstring stretch :30/side

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

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

10 pushups

25/20 cals

10 pushups

20 hang power cleans

10 pushups

25/20 cals

10 pushups

Rest 5 minutes

10 pushups

10 hang power cleans

10 pushups

50/40 cals

10 pushups

10 hang power cleans

10 pushups

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

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95 or 155/105; 5 strict handstand pushups instead of pushups; bike cals

Modify C by reducing reps, by doing kipping HSPU, or by doing 3-5 wall climbs