Wednesday

Warm-up
Warm-up
2 ROUNDS Increasing Effort on run in Round 2…
Run 200 meters
14 Step Back Lunges
7 Bent Over Row (w/ empty barbell, :02 pause at chest)
7 Jump Squats (focus on powerful, not high jump, don’t jump if unable)
7 Barbell Good Morning

Then into a more specific barbell warm-up…

2 ROUNDS
5 Slow Deadlifts (pausing at mid-thigh)
5/5 Full Grip Elbow Pumps

10 Tall Muscle Cleans

Strength
Power Clean (5×3)
5×3
Power Clean*

*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.

Workout
Metcon (Time)
27 – 21 – 15 – 9

Power Clean (115/73)
Ring dip (scale to HR Push Up)

Optional Finisher
Warm-up
3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)