Wednesday March 20, 2024

Warmup

1:30 bike/row

5 no pushup burpees

10 wallball cleans

5 no pushup burpees

10 Russian twists

5 no pushup burpees

:30 plank

Mobility

Wall hinge stretch :30

Banded front rack stretch :30/side

BB Warmup

10 Elbow rotations

5 high pulls

5 muscle cleans

5 tall cleans

5 hang power cleans

Skill/Strength

Work up to a heavy hang clean (full or power)

WOD Primer

2 rounds:

4 burpees over the bar

4 hang power cleans

WOD

10 rounds:

5 burpees over the bar

5 hang power cleans

5 burpees over the bar

Rest 1 minute between rounds. 

F:  regular burpees; light barbell, or KB swings instead of hang power cleans

P1:  135/95

P1.5:  115/75

P2:  75/55

C:  hang squat cleans

Bump up the weight if desired but only if you can remain unbroken.