Wednesday March 25, 2026

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10/side overhead press

Butt kicks (down & back)

10/side RDL

High toe touch (down)

Low toe touch (back)

10 plank pull throughs

Mobility

:30/side banded front rack stretch

:30/side banded knight stretch

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang power cleans

Skill/Strength

Work up to a heavy hang power clean

WOD

Hang Power Cleans

Shoulder to Overhead

1-10

Run 1 lap after each round

F:  light barbell or double DB

P1:  95/65

P2:  75/55

C:  115/75