Monday October 12, 2026

Warmup

1:30 bike/row

5 no pushup burpees

5/way halos

10/side overhead press

10/side RDL

5 goblet squats

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB Warmup

10 elbow rotations

5 strict press

5 shrugs

5 tall cleans

5 hang power clean

Skill/Strength

Work up to a moderate-heavy rep of the following complex:

1 clean > 1 hang clean > 1 front squat > 1 shoulder to overhead

Clean is full or power

WOD

AMRAP 16 or 5 rounds:

9 shoulder to overhead

15 burpees over the bar

9 front squats

15 cal row or bike

9 power cleans

F:  light barbell or 12 single DB/KB shoulder to overhead (6r/6l) > 12 goblet squats > 12 KB swings

P1:  95/65

P2:  75/55

C:  115/75; squat cleans