Wednesday February 19, 2025

Warmup

1:30 bike/row

10 air squats

10 wallball cleans

10 dead bugs with WB

10 Russian twists

:30 plank

20 wall leaning calf raises

10 kip swings

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

5 front squats

Skill/Strength

Work up to a heavy hang clean (full or power)

Those new to lifting, do 3 light hang power cleans, focusing on technique.

WOD

5 rounds:

Hang Power Cleans 3/6/9/12/15

Double Unders 15/30/45/60/75

Pullups 3/6/9/12/15

F:  KB swings 5/10/15/20/25 instead of hang power cleans; single unders; ring rows

P1:  135/95

P1.5:  115/75

P2:  95/65; DU reps 10/20/30/40/50

C:  155/105; chest to bar pullups