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Monday 12/1/25

Warm Up 8-10 min

10 Jump Shrugs (PVC)

8 Hang High Pulls

5 Jumping Jacks Jumps

6 Roll N' Reach


Power Clean Review (4x4 empty barbell)

1. Stance Set up

2. Deadlift/First Pull (drive from the floor)

3. Second Pull


Turnover & Catch - 5x5 add weight each time.

Goal: Quick transition under the bar into a strong receiving position


MetCon 14 min

100 m row

12 med ball shots

8 DB Snatch Squats alt

12 Jack Knives

 
 
 

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Monday 12/8/25

Warm-Up - 2 rounds 8 Hang Power Cleans (PVC) 8 Clean Pulls 8 Front Squats 8 Shrug Jumps Drill Work Hang Clean Complex - 5X 1 Deadlift + 1 Hang Pull + 1 Hang Power Clean Power Clean from the ground: 5×

 
 
 
Friday 12/5/25

Warm-Up - 2 rounds 200m easy run 10 Air Squats 10 Samson Lunges 10 Ring Rows 10 Roll N Reach Barbell Warm Up 5 Deadlifts 5 Hang Power Cleans 5 Push Press WOD – For Time You go, I go — split reps 60 Wa

 
 
 

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