Wednesday October 28, 2026

Warmup

2:00 Bike/Row

10 mountain climbers

10 lateral lunges

10 Wallball Cleans

10 V-ups

5 inchworms + pushups

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB warmup

10 elbow rotations

5 shrugs

5 tall cleans

5 hang power cleans

5 power cleans

Skill/Strength

3 Rep Touch-and-Go Power Clean

Work up to something heavy, or use light weight and focus on technique.

If you are newer to lifting, just do singles.

WOD

AMRAP 5:

10 power cleans

45 wallballs

AMRAP cal row or bike

Rest 5 mintues

AMRAP 5:

10 power cleans

45/36 cals

AMRAP wallballs

Rest 5 minutes

AMRAP 5:

30/24 cals

30 wallballs

AMRAP power cleans

Your score is the total AMRAP reps accomplished in all 3 parts.

F:  light barbell or double dumbbell power clean

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105 or more