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Wednesday 11/04/26

3 hours 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

Barbell Prep:

- 3 Clean Deadlifts to Knee

- 3 Clean Pulls

- 3 Hang Power Cleans

- 3 Power Cleans from Floor, if ready


Lift —Every 3:00 × 6 sets

1 Clean Pull

2 Hang Power Clean

3 Power Cleans from Floor

Loading: Moderate loading if technique permits.

TIPS: Receive each clean with balanced feet and a stable front rack.


Supporting Accessories —2 rounds:

- 10 Supported DB Rows

- :20 Hollow Hold


WOD — 12-Minute AMRAP

- 10 KB Russian Swings

- 12 Hand-Release Push-Ups

- 14 Alternating Reverse Lunges

- 100m Run

 
 
 

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