Wednesday August 6, 2025

Warmup

1:30 bike/row

5 no pushup burpees

10 Cossack squats

10/side RDL

10/side upright row

5/side renegade row https://www.youtube.com/watch?v=LccyTxiUrhg

Mobility

Banded front rack stretch :30/side

Banded hamstring stretch :30/side

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang power cleans

Skill/Strength

2 deadlifts > 2 hang power cleans

Work up to something moderate/heavy. 

WOD

Deadlifts 1-9

Hang Power Cleans 9-1

9 burpees after each round

Example: 

Round 1:  1 deadlift > 9 hang power cleans > 9 burpees

Round 2:  2 deadlifts > 8 hang power cleans > 9 burpees

Etc.

F:  light barbell or double DB

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105; burpees over the bar