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
