Wednesday 10/07/26

Warm-Up —2 rounds:

- 100m jog

- 8 PVC good mornings

- 8 windmill rotations

- 8 jump shrugs

- 6 squat-to-stands

Empty bar:

- 3 clean pulls

- 3 muscle cleans

- 3 high-hang power cleans

- 3 front squats

Lift — “MEET THE BAR” COMPLEX

6 × 2:30

→ 1 High-Hang Power Clean ( Hip)

→ 1 Hang Power Clean from above knee

→ 1 Front Squat

Hold every power clean catch for 2 seconds before standing.

TIPS:

“Finish → FAST elbows → FREEZE.”

Accessories — 3 rounds:

10 jump lunges

:20 Active Hang

WOD — 3 Rounds For Time

- 15 KB Russian Swings

- 12 Med-Ball Slams

- 9 Toes-to-Bar / Hanging Knee Raises

- 150m Run

14-minute cap