Wednesday July 9, 2025

Warmup

1:30 bike/row

5/way halo

10/side KB/DB overhead press

10/side KB/DB upright row

10 standing behind the neck tricep extension

10 goblet squats

10 plank pull throughs

10 kip swings

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB warmups

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang cleans

5 split jerks

Skill/Strength

2 hang cleans > 1 jerk

Work up to something heavy, or stay light and focus on technique.

WOD

AMRAP 15:

5 hang power cleans

5 shoulder to overhead

5 box jumps

5 dips

5 knees to elbows

F:  light barbell; box pushups instead of dips; v-ups instead of knees to elbows

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95 or more; strict ring dips