Wednesday 08/26/26

2 hours ago
1 min read

Warm-Up —2 Rounds

250m easy row

10 PVC pass-throughs

8 front-rack elbow rotations

8 High Pulls shrugs

6 muscle cleans

Empty-Bar Prep 1 round

3 Clean High Pulls

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

Strength — Clean Complex

Every 2:00 × 3 Sets

2 Hang High Pulls

2 Hang Power Cleans

2 Front Squats

2 Push Jerks

Athletes may gradually increase weight.

Goal: The complex should remain fluid. If technique starts breaking down, stop increasing load.

WOD —12-Minute AMRAP

2-4-6-8-10...

KB Russian Swings

Hanging Knee Raises

After every round:

30 Double-Unders / 60 Singles

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everlong
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Wednesday 08/26/26

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everlong fitness

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everlong
fitness