Wednesday June 10, 2026

Warmup

1:30 bike or row

10 banded pass throughs

10 banded pull aparts

10 banded bent over rows

10 banded good mornings

10 air squats

10 squat jumps

10 scapular pullups

Mobility

Banded front rack stretch :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

Work up to a heavy clean (full or power)

Then…

EMOM 5:

1 clean

1 hang clean

WOD

AMRAP 16 or 5 rounds:

6 power cleans

10 double unders

12 pullups

20 double unders

18 wallballs

30 double unders

F:  dumbbell or light barbell power cleans

P1:  135/95

P2:  95/65

C:  155/105; squat cleans; unbroken DU