Wednesday April 10, 2024

Warmup

1:30 bike/row

10/side upright row

10 SDLHP

5/side windmills https://www.youtube.com/watch?v=ITSmgn_BQgY

10 goblet squats

10 scapular pushups

15 calf raises on plate

20 line hops

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 front squats

Skill/Strength

Work up to a heavy hang clean (full or power)

WOD Primer

2 rounds:

5 hang power cleans

5 pushups

10 single or double unders

WOD

2 rounds:

10 hang power cleans

20 pushups

50 double unders

Rest 3 minutes

6 rounds:

5 hang power cleans

10 pushups

25 double unders

F:  light barbell; box pushups; single unders

P1:  135/95 (part 1), 155/105 (part 2)

P1.5:  115/75, 135/95

P2:  95/65, 115/75; DU reps 25 (part 1), 15 (part 2)

C:  155/105, 185/125; 10 strict HSPU (part 1); 3 wall climbs (part 2)