Wednesday 09/30/26

Warm-Up — 2 rounds:

200m easy jog

8 PVC good mornings

8 front-rack rotations

8 jump shrugs

6 muscle cleans

Empty-Bar Prep — 2 rounds:

2 X Complete 3 Pulls( Monday's Teachings) and pause at each pull for 2 seconds

3 Front Squats

3 Push Jerks

Lift — “PULL & CATCH”

6 X 2:30

2 Clean Pulls

2 Power Cleans (Hip Height)

1 Front Squat

1 Push Jerk

Build gradually while mechanics stay sharp.

WOD — 14-Minute AMRAP

12 KB Russian Swings

10 Hand-Release Push-Ups

12 Alternating Reverse Lunges

30 Double-Unders / 60 Singles

Goal: Continuous movement.