Wednesday February 23, 2022

Warmup

1:30 Bike/Row

10/Leg SL  DB RDL

10/Arm SA DB OH Press

10/Arm DB Bent Over Row

10 Goblet Squats

:20 Hollow Body Hold

:20 Superman Hold

Mobility

Wall Hinge Stretch :45

Skill/Strength

Deadlift

1x5 at 50% of training max

1x3 at 60%

1x2 at 70%

1x1 at 75%

1xAMRAP at 80%

Go to failure on the AMRAP set.  Record the number of reps on your AMRAP set. 

Then, spend a few minutes warming up to your working weight for the power clean in the WOD.

WOD

15 power cleans

25 toes to bar

35 wallballs

90 situps

35 wallballs

25 toes to bar

15 power cleans

F:  light barbell or double dumbbell hang power clean; v-ups instead of toes to bar; reduce reps

P1:  155/105

P1.5:  135/95

P2:  115/75

C:185/125; heavy wallball; 45 GHD situps