Wednesday February 21, 2024

Warmup

1:30 Bike/Row

10 air squats

20 line hops (forward/backward)

10 wallball cleans

20 line hops (side to side)

10 dead bugs w/ wallball (modify by not using the wallball)

10 Russian twists w/ wallball

10 kip swings

1:00 squat hold

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

WOD Primer

2 rounds:

3 power cleans

10 single or double unders

2 toes to bar

WOD

Power Cleans 6/9/12/9/6

Double Unders 25/50/75/50/25

Toes to Bar 9/12/15/12/9

F:  light barbell hang power cleans or KB swings 9/12/15/12/9 instead of power cleans; single unders; slam balls instead of toes to bar

P1:  135/95

P1.5:  115/75

P2:  95/65; DU reps 15/30/45/30/15

C:  155/105

Skill/Strength

Work up to a heavy 3 position clean (high hang > hang > floor)