Wednesday March 29, 2023

Warmup

1:30 Bike/Row

10/Arm KB Gorilla Rows https://www.youtube.com/watch?v=qF9VXWFAzG0

10/Side KB Deadlift https://www.youtube.com/watch?v=-kq7Xv35_20

10 Wallball Cleans

10 Russian Twists w/ Wallball

10 Deadbugs w/ Wallball

Mobility

Banded Front Rack Stretch :30/Side

Seal Stretch :30-1:00

BB Warmup

5 Shrugs

5 High Pulls

5 Hang Power Cleans

5 Power Cleans

Skill/Strength

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

If you are new to lifting, practice hang power cleans.

WOD Primer

2 Rounds:

5 Cals

3 Hang Power Cleans

WOD

AMRAP 4:

15/12 cal row or bike

9 power cleans

Rest 4 minutes

AMRAP 4:

12/9 cals

6 power cleans

Rest 4 minutes

AMRAP 4:

10/8 cals

3 power cleans

Your score is the total ROUNDS plus reps (big incentive to finish the round).

F:  light barbell or double dumbbell hang power clean

P1:  115/75 (part 1); 135/95 (part 2); 155/105 (part 3)

P1.5:  95/65; 115/75; 135/95

P2:  75/55; 95/65; 115/75

C:  135/95; 155/105; 185/125; bike cals

C+:  155/105; 185/125; 225/155; bike cals