C44 – C44


Warm-up (No Measure)

2 light DB for warmup

2 moderate-heavy DB for wod


2 heavy DB to anchor feet


Warm-up (No Measure)

Dynamic mobility down gym to warm-up


Bird peckers

Half handstands

Lunges + Samson stretch

Crab walk

Up and over the fence

Tall duck walk

Shoulder mobility:

1 min alt. Sides Under the body stretch

1 min over the shoulder tricep stretch. (use a band)


Warm-up (No Measure)

Review power clean with 2 light DB as:



Muscle clean

Power clean

Review hang power snatch as-

Hang to high pull

Muscle snatch

Hang power snatch

Review Anchored DB sit-ups, then perform-

5 sit-ups with no weight

5 sit-ups with light weight

Prep for workout, use workout weight and modifications here:

10 alt. DB hang power snatches

10 sit-ups with DB at chest

5 power cleans


Metcon (Time)

25 DB Power cleans

30 Alt. DB Hang Power Snatches

20 DB power cleans

30 anchored DB sit-ups

15 DB Power cleans

30 Alt. Hang power snatches

10 power cleans

Ligher load

20 PC

20 Alt. HPS

15 PC

20 unweighted anchored situps

10 PC

20 Alt. HPS

5 PC


Warm-up (No Measure)

Grab a Heavy KB and MB or foam roller-

T-spine can opener with KB and MB. 2 min

Childs pose with side reaches. 30 sec each side.

Supine spine twists. 30 sec e/s

Categories: WOD

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