Wednesday July 13, 2022

Warmup

1:30 Bike/Row

10/Arm SA Russian KBS

10/Arm SA KB OH Press

5/Arm SA KB Hang Power Clean

10 Squat Jumps

10 Hollow Body Swings

5 Negative Pullups

Mobility

Banded Front Rack Stretch :30/Side

Hamstring Rack 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 3 position clean (high hang > hang > floor)

WOD

Power Cleans

Pullups

9/6/3

Rest 2 minutes

Power Cleans

Box Jumps

9/6/3

Rest 2 minutes

Pullups

Box Jumps

21/15/9

F:  light barbell or double dumbbell hang power clean; ring rows

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  165/115; first round is bar muscle ups; third round is chest to bar pullups; box jump overs