Wednesday October 21, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded upright row

10 banded overhead press

10 banded good mornings

10 banded monster walks

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB warmup

10 elbow rotations

5 high pulls

5 tall cleans

5 push press

5 push jerk

Skill/Strength

Practice Push Press or Push Jerk

Then…

EMOM 8:

2 cleans (full or power) + 1 jerk

WOD

10/8 cals

18 power cleans

21 shoulder to overhead

20/16 cals

15 power cleans

18 shoulder to overhead

30/24 cals

12 power cleans

15 shoulder to overhead

40/32 cals

F:  light barbell or double DB

P1:  95/65

P2:  75/55

C:  115/75; bike cals