Wednesday April 19, 2023

Warmup

1:30 bike/row

10/side OH Press

10/side Upright Row

10/side DB Hang Clean

10 Lunge Jumps

10 Dead Bugs

10 Hollow Body Rocks

Mobility

Banded Front Rack Stretch :30/side

Banded Knight Stretch :30/side

BB Warmup

5 Shrugs

5 High Pulls

5 Hang Power Cleans

5 Strict Press

5 Split Jerk

Skill/Strength

EMOM 8:

1 clean > 1 hang clean > 1 jerk

Full or power.  Go heavy, or use light weight and focus on technique.

WOD Primer

2 round:

10 Single Unders or Double unders

5 Kip Swings

3 Clean and Jerks

WOD

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

Toes to Bar 2/4/6/8/10/12/14

Clean and Jerk 20/10/5/4/3/2/1

F:  single unders; ball slams; KB swings 21/18/15/12/9/6/3 instead of clean and jerks

P1:  115/75 (round of 20), 135/95 (round of 10), 155/105 (rounds of 5-1)

P1.5:  95/65, 115/75, 135/95

P2:  75/55, 95/65, 115/75; DU reps 5/10/15/20/25/30/35; hanging knee raises

C:  135/95, 155/105, 185/125