Wednesday May 6, 2026

Warmup

1:30 bike/row

3 rounds:

5 no pushup burpees

10 Cossack squats

20 single or double unders

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 cleans

Skill/Strength

Work up to a heavy 3 position power clean (high hang > hang > floor)

WOD

In 5 minutes:

Power Cleans 7/5/3

Double Unders 45/30/15

AMRAP burpees over the bar in remaining time

3 rounds.  Rest 5 minutes between rounds.  Your score is the total burpees accomplished.

F:  KB swings 12/9/6 instead of power cleans; single unders; regular burpees

P1:  135/95

P1.5:  115/75

P2:  95/65; DU reps 30/20/10

C:  155/105 or more