Wednesday April 27, 2022

Warmup

10/Arm SA DB Upright Row

10/Arm SA DB OH Press

10/Arm SA DB Lateral Raises

10/Leg SL RDL

10/Arm SA DB Hang Clean

1:00 Arm SA Static KB Hold

Mobility

Wall Hinge Stretch 1:00

Skill/Strength

Work up to 3-5 heavy reps of the following complex:

3 deadlifts

2 hang power cleans

WOD

1 lap single arm farmer carry, directly into…

Deadlifts

Dips

15/12/9

1 lap single arm farmer carry, directly into…

Hang Power Cleans

Pushups

21/15/9

1 lap single arm farmer carry

F:  kb sdhp for deadlifts; bench dips (feet on floor); kb swings for hang power cleans; box pushups; light dumbbell or kb for farmer carries

P1:  225/155 deadlift; ring dips; 115/75 hang power cleans; 70/45 kb for farmer carries

P1.5:  185/125 deadlift; matador dips; 95/65 hang power clean; 55/35 kb for farmer carries

P2:  135/95 deadlift; box dips (feet elevated); 75/55 hang power clean; 35/25 kb for farmer carries

C:  275/185 deadlift; strict handstand pushups instead of dips; 135/95 hang power cleans; ring dips instead of pushups; heavy dumbbell for farmer carries (50/35 minimum)

You may switch hands on the farmer carries.  Brisk walk is ok but no running.  DO NOT DROP THE KETTLEBELL OR DUMBBELL. 

Combine options as desired.