Wednesday September 3, 2025

Warmup

1:30 bike/row

5/way halo

10/side press

10/side bent over row

10 goblet squats

10 bird dogs

40 line hops (20 side/side, 20 forward/backward)

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 power cleans

5 front squats

Skill/Strength

Work up to a heavy power clean or hang power clean

WOD

Hang Power Cleans

Front Squats

10-1

25 unbroken double unders after each round

F:  KB swings > KB goblet squats (11-2); single unders

P1:  95/65

P2:  75/55; 15 double unders (can be broken)

C:  115/75 or more

Then (optional)…

20/16 ski cals

15 burpees

15 box jumps

15 burpee box jumps

20/16 row or bike cals