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Wednesday 10/28/26

37 minutes ago
1 min read

Warm-Up — 2 rounds:

- 100m easy jog

- 8 clean-grip good mornings with PVC

- 8 front-rack elbow rotations

- 8 ankle rocks

- 6 jump shrugs

- 6 squat-to-stands

Empty-bar review:

- 3 Clean Deadlifts to Knee

- 3 Clean Pulls

- 3 Hang Power Cleans

- 3 Front-Rack Quarter Squats


Lift — COMPLEX — 18 min

Every 3:00 × 6 sets

1 Paused Clean Deadlift

1 Hang Power Clean from Above Knee

1 Power Clean from Floor

1 Front Squat

Loading: Light-to-moderate


TIPS: Patient from the floor, powerful through the hips, fast into the catch.


WOD — 12-Minute AMRAP

- 12 KB Russian Swings

- 10 Hand-Release Push-Ups

- 12 Alternating Box Step-Overs

- 30 Double-Unders / 60 Singles

 
 
 

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