Wednesday February 9, 2022

Warmup

2:00 Bike/Row

15 Banded Hamstring curls https://www.youtube.com/watch?v=LtTcXXgeRYo

15 Banded Lat Pull Downs https://www.youtube.com/watch?v=MxOPCzumgFw

15 Russian KBS

5/Arm KB Hang Cleans

15 Hollow Body Rocks

Mobility

Wall Hinge Stretch 1:00

Skill/Strength

Hang Power Clean 3x1

Work up to a heavy single, or stay lighter and focus on technique.

WOD

AMRAP 6:

Toes to Bar 2/4/6/8/10/etc.

Hang Power Cleans 1/2/3/4/5/etc.

Rest 3 minutes

AMRAP 6:

Burpees

Toes to Bar

3/6/9/12/15/etc.

Rest 3 minutes

AMRAP 6:

Hang Power Cleans 1/2/3/4/5/etc.

Burpees 3/6/9/12/15/etc.

Your score is the total REPS accomplished (do the math). 

F:  double dumbbell power clean

P1:  135/95

P2:  95/65

C:  165/115