Wednesday October 8, 2025

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. pull aparts

10 banded upright row

10 banded overhead press

10 banded good mornings

10 lunges

10/side kneeling rock backs

10 scapular pullups

10 kip swings

Mobility

Banded shoulder distraction :30/side

Wall hinge stretch :30

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang cleans

Skill/Strength

Work up to a moderate-heavy 3 rep hang power clean

WOD

Hang Power Cleans

Pullups

5/10/15

Rest 2 minutes

Pullups

Box Jumps

10/10/10

Rest 2 minutes

Box Jumps

Hang Power Cleans

15/10/5

F:  KB swings and ring rows 9/12/15 and 15/12/9 instead of hang power cleans and pullups

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95; chest to bar pullups