Wednesday April 20, 2022

Warmup

2:00 Single or Double Unders

10/Side Lateral Box Step ups

10 Wallball Cleans

10 Glute Bridges

10 Squat Jumps

10 V-ups

Mobility

Front Rack Stretch on Box 1:00

Pigeon Pose on Box :30/Side

BB Warmup

10 Elbow Rotations

5 Shrug

5 High Pulls

5 Hang Power Clean

5 Front Squats

Skill/Strength

Work up to a heavy 3-position clean (high hang > hang > floor)

Full or power.

WOD

Power Cleans 5/4/3/2/1

Box Jumps 10/8/6/4/2

Directly into…

Double Unders 50/40/30/20/10

Power Cleans 5/4/3/2/1

Directly into…

Box Jumps 10/8/6/4/2

Double Unders 50/40/30/20/10

F:  double db or light barbell power cleans; single unders

P1:  155/105

P1.5:  135/95

P2:  115/75; half the DU reps

C:  165/115 or more; squat cleans; box jump overs