12/4 WODEverlongDec 3, 20231 min readPower Clean + Power Jerk6x(2+2) @ 75% 1-Rep MaxNo Touch & Go RepsThenBamboo Strict Press3x10 @ Moderate to heavy weightThen10-9-8-7-6-5-4-3-2-1Barbell Thrusters (95/75)*5 Pike Push-ups after each set
Monday11/10/25Power Clean Mechanics Warm-Up (10 min) 10 PVC pass-throughs 10 jumping squats/Broad Jumps 8 empty-bar front squats 6 hang power cleans 100m run Lift: Power Clean (Teaching Focus – Mechanics) 5 sets of
Friday 11/7/25Friday 🔥 Warm-Up 2 rounds 10 good mornings 8 lunge + reach 8 empty-bar DL’s WOD (20 min) — TEAM WORKOUT Partner A: 8 deadlifts (moderate), 6 burpees, 10 sit-ups Partner B: rest, swap every round Coo
Thursday 11/6/25— Foundation: Mobility + PVC OH Squats Warm-Up 200m easy run or 2 minutes bike 2 rounds: 10 air squats 10 PVC pass-throughs 10 scapular shrugs (standing, arms overhead) 10 ankle rocks Skill / Prep 10
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