Wednesday October 5, 2022

Warmup

2 Rounds:

8/6 Cals Bike/Row

10 Russian KBS

5/Side Hang KB Clean

Mobility

Banded Front Rack Stretch :30/Side

Frog Stretch :30  https://www.youtube.com/watch?v=bxO4MK8YDWE

BB Warmup

5 Shrugs

5 High Pulls

5 Muscle cleans

5 Power Cleans

5 Front Squats

Skill/Strength

Clean 3x1

Full or power.

WOD

9 power cleans

30/25 cal row or bike

9 power cleans

Rest 3 minutes

6 power cleans

30/25 cals

6 power cleans

Rest 3 minutes

3 power cleans

30/25 cals

3 power cleans

F:  12 kb swings > 30/25 cals > 12 kb swings every round

P1:  135/95 (round 1); 155/105 (round 2); 185/125 (round 3)

P1.5:  115/75; 135/95; 155/105

P2:  95/65; 115/75; 135/95

C:  155/105; 185/125; 225/155; bike cals