Wednesday March 1, 2023

Warmup

1:30 Bike/Row

10 Cossack Squats

10 Cat/Camels

10 DB Plank Pull Throughs

10/Side RDL

10/Side Upright Row

5/Side Hang DB Clean

3/Side Turkish Get Up

Mobility

Banded Front Rack Stretch :30/Side

Banded Hamstring Stretch :30/Side

BB Warmup

10 Elbow Rotations

10 Good Mornings

5 High Pulls

5 Hang Power Cleans

5 Power Cleans

5 Front Squats

Skill/Strength

Work up to a heavy three position clean (high hang > low hang > floor)

Full or power.  Focus on technique. 

WOD Primer

2 Rounds:

5 cals

3 power cleans

10 single or double unders

WOD

25/20 cals

75 double unders

21 power cleans

Rest 2 mins

25/20 cals

75 double unders

14 power cleans

Rest 3 mins

25/20 cals

75 double unders

7 power cleans

F:  20/16 cals; single unders; light barbell hang power cleans

P1:  115/75 (21), 135/95 (14) 155/105 (7)

P1.5:  95/65, 115/75, 135/95

P2:  75/55, 95/65, 115/75; 45 double unders

C:  135/95, 155/105, 185/125; 100 double unders; bike cals

C+:  full cleans