Wednesday December 13, 2023

Warmup

1:30 Bike/Row

5 No Push Up Burpee

10/ Side DB OH Press

10/Side DB Lateral Raises

5/Side DB Hang Clean

5 Goblet Squat

10 Bird Dogs

Mobility

Wall Hinge Stretch :30

Thread the Needle :30/Side

BB Warmup

10 Elbow Rotations

5 Shrugs

5 High Pulls

5 Muscle Cleans

5 Hang Power Cleans

Skill/Strength

Establish a 3 rep max hang power clean

Record your weight.  Then, spend some time getting ready for the WOD.

WOD Primer

3 rounds

3 power cleans

3 burpees

WOD

Power Cleans 7/5/3

Burpees Over the Bar 12/9/6

Rest 2 minutes

Power Cleans 6/4/2

Burpees over the Bar 12/9/6

Rest 2 minutes

Power Cleans 5/3/1

Burpees over the Bar 12/9/6

F:  light barbell or double dumbbell power clean

P1:  115/75 (part 1), 135/95 (part 2), 155/105 (part 3)

P1.5:  95/65, 115/75, 135/95

P2:  75/55, 95/65, 115/75

C:  135/95, 155/105, 185/125

C+:  155/105, 185/125, 205/135