Wednesday January 21, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded ext. pull aparts

10 banded upright rows

10 band lat pull downs

10 scapular pushups

10 scapular pullups

10 kip swings

3 negative pullups

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang power cleans

Skill/Strength

Hang Power Clean

Warm up to your working weight for the WOD

WOD

10 hang power cleans

5 rounds:

15/12 bike cals

15 pullups

10 hang power cleans

5 rounds: 

15/12 row cals

15 pushups

10 hang power cleans

F:  15 KB swings instead of HPC; ring rows; box pushups; reduce reps

P1:  135/95

P1.5:  115/75

P2:  95/65; 10 pullups; 10 pushups

C:  155/105; 5 wall climbs instead of pushups

Modify C by doing fewer wall climbs