Wednesday July 22, 2026

Warmup

1:30 Bike/Row

10/Arm DB Hang Clean

10/Leg RDL

10/Leg Seated Leg Lifts https://www.youtube.com/watch?v=PEtGCUEZQEE

10 Glute Bridges

10/Leg Elephant Walks https://www.youtube.com/watch?v=yKcrskOi8o0

Mobility

Wall Hinge Stretch :30

Piriformis Stretch :30/Side

BB Warmup

5 Shrug

5 High Pulls

5 Hang Power Cleans

5 Strict Press

5 Split Jerk

Skill/Strength

Work up to a heavy clean and jerk

WOD

In 5 minutes:

25/20 cal row or bike

21 deadlifts

21 box jumps

AMRAP burpees over the bar

Rest 3 minutes

In 5 minutes:

25/20 cals

15 power cleans

15 box jumps

AMRAP burpees over the bar

Rest 3 minutes

In 5 minutes:

25/20 cals

9 clean and jerks

9 box jumps

AMRAP burpees over the bar

F:  double dumbbell or light barbell; situps 30/20/10 instead of toes to bar

P1:  185/125 deadlift; 155/105 power clean; 135/95 clean and jerk

P1.5:  155/105 deadlift; 135/95 power clean; 115/75 clean and jerk

P2:  135/95 deadlift; 115/75 power clean; 95/65 clean and jerk; hanging knee raises

C:  225/155 deadlift; 175/115 power clean; 155/105 clean and jerk; bike cals