DATE – Wednesday

 

Warm-up:

30s High knees

30s But kickers

30s Tuck Jumps

30s Sampson lunge (static)

30s Jumping Jacks

30s Inchworm + Back through down dog (static)

30s Ball Slams (Light)

30s Mountain Climbers

 

Mobility: Posterior chain floss (90s/side)

 

WOD A) 5 reps of “touch and go” power cleans, every 90s x 6 (9 min)

 

(Build slowly across the 5 sets, but do not max out, keep reps clean, smooth, and efficient. No jumping jack cleans! Newer lifters, sub to 5 hang cleans from just above the knee.)

 

– Rest 2 min –

 

WOD B) 3 reps of “touch and go” deadlifts, every 90s x 6 (9 mins)

 

(Build across the 6 sets, but do not max out! Prioritize perfect mechanics and smooth reps over max loads. Zero deviation of form due to load on these.)

 

 

WOD C) Row 5km for time with a partner.

Set rowers to a 5000m countdown and switch on scheduled intervals:

1000m/1000m

750m/750m

500m/500m

250m/250m