Wednesday March 26, 2025

Warmup

1:30 bike/row

10/side half kneeling overhead press

5 no pushup burpees

10/side hang clean

5 no pushup burpees

10 goblet squats

5 no pushup burpees

3/side Turkish get up

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

5 strict press

Skill/Strength

Work up to a heavy 3 position clean (high hang > low hang > floor) + 1 shoulder to overhead

Or use light weight and focus on technique

WOD

AMRAP 15 or 10 rounds:

Hang Power Cleans 1/2/3/4/5/etc.

Shoulder to Overhead 1/2/3/4/5/etc.

Burpees Over the Bar 12/11/10/9/8/7/etc.

F:  light barbell; regular burpees

P1:  95/65

P2:  75/55

C:  115/75