Wednesday 07/22/26

10 hours ago
1 min read

Warm-Up 3 rounds:

100-meter easy jog

10 PVC Romanian deadlifts

8 PVC muscle cleans

8 front-rack elbow rotations

6 empty-bar power cleans

Skill

Clean Pull + Power Clean Complex

Every 2 minutes for 2-sets:

2 clean pulls

1 power clean

1 front squat

Build gradually while maintaining a fast, close bar path.

Supporting Accessory Work 3 rounds:

10 front-rack KB step ups & Forward step-downs

12 chest-supported dumbbell rows

30 sec plank

WOD

For time — 4 rounds

8 Wall Ball shots

10 alternating dumbbell Snatches

12 hand-release push-ups

150-meter run

Time cap: 17 minutes

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fitness

Wednesday 07/22/26

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everlong fitness

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everlong
fitness