Wednesday March 5, 2025

Warmup

1:30 bike/row 

5 no push up burpees 

10/side upright row 

5 no push up burpees 

10/side RDL

5 no push up burpees 

5/side hang clean 

Mobility

Banded front rack stretch :30/sids

Banded knight stretch :30/side 

BB Warmup

10 elbow rotations 

5 shrugs 

5 high pulls 

5 tall cleans 

5 hang power cleans 

Skill/Strength

Work up to a heavy 3 rep hang power clean

WOD

In 1 minute:  

1 hang power clean

AMRAP burpees over the bar in remaining time

10 rounds.  Rest 1 minute between rounds.  Add 1 rep to the hang power cleans in each subsequent round (1-10).

Your score is the total burpees accomplished.

F:  KB swings instead of HPC, begin with 3 reps (3-12); regular burpees

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105