Wednesday October 29, 2025

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. pull aparts

10 banded bent over rows

10 banded good mornings

10 banded tricep pull downs

10 banded straight arm pull downs

10 banded face pulls

Mobility

Banded knight stretch :30/side

Banded front rack stretch :30/side

BB warmup

10 elbow rotation

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

12 pullups

15/12 bike cals

9 hang power cleans

5 rounds. Rest 1 minute between rounds.

F:  light barbell or double DB; ring rows

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105; chest to bar pullups

C+:  6 bar muscle ups instead of pullups