Wednesday May 21, 2025

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

5 no pushup burpees

Butt kicks (down & back)

10 mountain climbers

High toe touch (down)

Low toe touch (back)

10 speed skaters

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

Skill/Strength

Work up to a heavy power clean

WOD

15 rounds:

1 lap

3 power cleans

6 burpees over the bar

30 minute time cap

F:  10 rounds; light hang power cleans; regular burpees

P1:  155/105

P1.5:  135/95

P2:  115/75

C:  165/115 or more; burpee box jump overs