Wednesday April 6, 2022

Warmup

2:00 Bike/Row

2 Rounds:

10/Side  Banded Lateral Monster Walk

10 Banded Good Mornings

10/Arm SA Russian KBS

10/Arm SA Upright Row

10 Goblet Squats

Mobility

Pigeon Pose :30/Side

Banded Front Rack Stretch :30/Side

Skill/Strength

Hang Power Clean 3x1

Work up to a few heavy singles.  Or use light weight and focus on technique.

WOD

10 hang power cleans

20/16 cal row or bike

20 hang power cleans

30/24 cals

30 hang power cleans

40/32 cals

F:  kb swings

P1:  135/95 (round of 10), 115/75 (round of 20); 95/65 (round of 30)

P2:  115/75 (round of 10), 95/65 (round of 20); 75/55 (round of 30)

C:  155/105 (round of 10), 135/95 (round of 20); 115/75 (round of 30)

C+:  185/125 (round of 10), 155/105 (round of 20); 135/95 (round of 30)