Wednesday December 4, 2024

Warmup

1:30 bike/row

2 rounds:

10 air squats

10 scapular pushups

10 wallball cleans

10 glute bridges

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 cleans

Skill/Strength

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

Then, spend some time warming up bench press for the workout

WOD

AMRAP 6:

3 power cleans

6 bench presses

Rest 4 minutes

AMRAP 7:

9 pushups

12 box jumps

No RX for this workout (other than a BF RX), but both the clean and bench should be heavy.

Stagger start so everyone has a spotter. 

F:  light barbell hang power cleans

P1/P2:  as written

C:  ring dips instead of pushups; single KB box step ups (70/55) instead of box jumps

BF:  185/125 power clean; 185/115 bench; matador dips instead of pushups