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Thursday 09/10/26

17 hours ago
1 min read

Warm-Up —2 rounds

:30 jump rope

8 front-rack elbow rotations

10 empty-bar good mornings

8 dip-and-drives

6 muscle cleans


Empty Barbell Prep

3 High Pulls

3 Hang Power Cleans

3 Strict Presses

3 Push Presses


Lift — Complex — 16 min

Every 2:30 × 6 sets

1 Clean Pull

2 High-Hang Power Cleans

3 Push Presses


Build gradually.

The athlete should be able to complete the complex without losing front-rack or overhead position.


Accessories — 3 rounds

8/side single-arm DB press

10 ( 5 each side) DB Front-Rack Step-Ups with knee drive

:20/side Copenhagen Plank off the ground to start


WOD — 15-minute EMOM

Minute 1: 12/10 Cal Bike or Row

Minute 2: 10 KB Goblet Reverse Lunges

Minute 3: 8 Toes-to-Bar / Hanging Knee Raises


5 rounds

The goal is roughly 35–45 sec of work, leaving transition/recovery time.

 
 
 

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