Wednesday March 27, 2024

Warmup

1:30 bike/row

10/side kneeling DB OH press

10/side DB RDL

10/side DB hang power clean

10/side DB push press

10 plank pull throughs

20 mountain climbers

:20/side plank

Mobility

Banded front rack stretch :30/side

Banded hamstring stretch :30/side

Skill/Strength

Work up to a heavy rep of the following complex:

3 deadlifts > 2 hang power cleans > 1 shoulder to overhead

WOD Primer

2 rounds:

6 cals

5 deadlifts

4 hang power clean

4 shoulder to overhead

WOD

5 rounds:

10/8 cal row or bike

1 round of DT

10/8 cal row or bike

Rest 2 minutes between rounds

1 round of DT is:  12 deadlifts > 9 hang power cleans > 6 shoulder to overhead

F:  light barbell or double DB

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105 or more; bike cals