Wednesday August 16, 2023

Warmup

1:30 bike/row

2 Rounds:

10 Wallball cleans

10 Plate hops

10 Calf raises

Then, 2-3 minutes of double under practice

Mobility

Wall hinge stretch :30

Banded front rack stretch :30/side

BB Warmup

10 Elbow rotations

5 Shrugs

5 High pulls

5 Hang power cleans

Skill/Strength

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

WOD Primer

2 Rounds:

5 Power cleans

5 Wallballs

10 Single or double unders

WOD

AMRAP 5:

10 power cleans

75 double unders

AMRAP wallballs

Rest 3 minutes

AMRAP 5:

35 wallballs

10 power cleans

AMRAP double unders

Rest 3 minutes

AMRAP 5:

75 double unders

35 wallballs

AMRAP power cleans (cap of 20)

Your score is the total AMRAP reps accomplished.

F:  light barbell hang power cleans; single unders

P1:  135/95

P1.5:  115/75

P2:  95/65; 50 double unders

C:  165/115; 100 double unders; heavy wallball