Wednesday January 28, 2026

Warmup

1:30 bike/row

5 no pushup burpees

10/side RDL

5 no pushup burpees

10/side upright row

5 no pushup burpees

10 plank pull throughs

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 hang power cleans

5 power cleans

Skill/Strength

Work up to a heavy power clean

WOD

10 rounds:

4 power cleans

8 burpees over the bar

16 situps

F:  8 KB swings or light barbell hang power cleans

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105 or more; 10 GHD situps