Wednesday August 21, 2024

Warmup

1:30 bike/row

10 air squats

10 squat jumps

10 overhead lunges with wallball

10 Russian twists

10 deadbugs w/ wallballs

10 plank wallball taps

10 wallball cleans

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang power cleans

Skill/Strength

Work up to a heavy hang clean

Full clean if possible, otherwise do power cleans.  Modify by doing light weight triples. 

WOD

AMRAP 12:

3 hang power cleans

3 front squats

9 wallballs

F:  6 KB swings > 6 KB goblet squats > 9 air squats

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105 or more; heavy wallball