Wednesday April 13, 2022

Warmup

1:30 Bike/Row

2 Rounds:

10 Plate Hops

5 Plate Sit-ups (Fully extend arms at top of situp)

5 Squat w/ Forward Press

10 Lunge Jumps

Mobility

Banded Shoulder Distraction 1:00/Side

Calf Stretch :30/Side

BB Warmup

10 Elbow Rotations

10 RDL

5 Shrug

5 High Pull

5 Muscle Clean

5 Power Clean

5 Front Squat

Skill/Strength

Work up to a one rep max clean and jerk

WOD

Clean and Jerks 1/2/3/4/5/6/7

Double Unders 10/20/30/40/50/60/70

F:  kb swings 2/4/6/8/10/12/14 instead of c/j; single unders; 8 ring rows after each round

P1:  155/105; 5 strict pullups after each round

P1.5:  135/95; 5 chest to bar pullups after each round

P2:  115/75; DU reps 5/10/15/20/25/30/35; 5 regular pullups after each round

C:  185/125; 1 legless rope climb after each round