Wednesday August 3, 2022

Warmup

2 Lap Jog or 1:30 Bike/Row

High Knees (down and back)

Butt Kicks (down and back)

High Toe Touch (down)

Low Toe Touch (back)

Side Shuffle (down and back)

10/side SA Russian KBS

10/side SA KB Hang Clean

10 Plate or Line Hops

Mobility

Banded Shoulder Distraction :30/side

Banded Ankle Mobility :30/side

BB Warmup

5 Elbow Rotations

5 Shrugs

5 High Pulls

5 Hang Power Cleans

5 Front Squats

Skill/Strength

Clean 3x1

Full or power.

WOD

9 rounds:

1 lap or 150m row

5 power cleans

30 double unders

Rest 1 minute between rounds

F:  10 light kb swings; single unders or parallette jumps

P1:  135/95

P1.5:  115/75; 20 double unders

P2:  95/65; 15 double unders

C:  155/105 squat cleans

Combine options as desired (i.e., squat cleans at P2 weight).  Reduce rounds due to heat if necessary.