Wednesday June 12, 2024

Warmup

1:30 bike/row

High knees (down & back)

10 air squats

Butt kicks (down & back)

20 mountain climbers

Skip (down & back)

High toe touch (down)

Low toe touch (back)

:30 plank

Carioca (down &back)

5 inchworms w/ push

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

Skill/Strength

Work up to a heavy rep of the following complex:

Power clean > hang power clean > front squat > shoulder to overhead

Or use this time to warm up the barbell for the WOD.

WOD Primer

2 rounds:

1 lap

5 back squats

5 hang power cleans

5 shoulder to overhead

WOD

3 rounds:

1 lap or 150m row

18 back squats

Rest 2 minutes

3 rounds:

1 lap or 150m row

15 hang power cleans

Rest 2 minutes

3 rounds:
1 lap or 150m row

12 shoulder to overhead

You may squat from the rack. 

F:  light barbell or double DB

P1:  95/65

P2:  75/55

C:  115/75 or more

The barbell should be relatively light for this workout.