Friday September 18, 2026

Warmup w/ Single DB

2 Rounds:

5/Arm Press

5/Arm Bent Over Row

5/Arm DB Clean

5/Arm Front Squat

5 Pushups

10 Hollow Body Rocks

Mobility

Banded Front Rack Stretch :30/Side

Banded hamstring stretch :30/side

BB Warmup

5 Shrug

5 Muscle Clean

5 Hang Power Clean

5 Front Squat

5 Hang Squat Clean

Skill/Strength

Work up to a heavy 3 rep hang clean (full or power)

WOD

In 5 minutes:

21 hang power cleans

21 front squats

AMRAP burpees over the bar

Rest 5 minutes

In 4 minutes: 

15 hang power cleans

15 front squats

AMRAP burpees over the bar

Rest 4 minutes

In 3 minutes:

9 hang power cleans

9 front squats

AMRAP burpees over the bar

Your score is the total burpees accomplished

F:  KB swings and KB goblet squats 30/20/10; regular burpees

P1:  95/65 (21), 115/75 (15), 135/95 (9)

P2:  75/55, 95/65, 115/75

C:  115/75, 135/95, 155/105