Wednesday 10/21/26

Warm-Up —2 rounds:

- 100m easy jog

- 8 clean-grip good mornings with PVC

- 8 front-rack elbow rotations

- 6 ankle rocks/side

- 8 pogo jumps

- 6 squat-to-stands

Barbell review:

- 3 Clean Deadlifts to Knee

- 3 Clean Pulls

- 3 Hang Power Cleans (above knee)

- 3 High Hang Power Cleans ( hip height)

Lift — Power Clean Review 18 min

6 sets × 2:30

1 Clean Deadlift to Knee

1 Hang Power Clean ( Above knee)

1 Power Clean from Floor ( Freeze the catch for 2 seconds before standing.)

WOD — 12-Minute Ascending Ladder

2–4–6–8–10… reps of:

- KB Goblet Reverse Lunges

- Hand-Release Push-Ups

- AbMat Sit-Ups

After each completed round, perform 100m with med ball

Keep the KB light enough to maintain control