WOD
Warm-up
LXB Smash: Traps, Shoulders, Pec, T-Spine
Dynamic Stretch/PVC Pipe Warm-up
Clean Progression
Strength
EMOM x 12 Minutes (building in weight as technique allows)
Minutes 1-3: 1 Clean Pull + Hang Power Clean (60-70% of PC)
Minutes 4-6: 1 Clean Lift Off (2sec pause) + 1 Power Clean (70-80%)
Minutes 7-12: 1 Power Clean (80-90%)
Clean Lift Off: https://www.youtube.com/watch?v=RZwdUQNx50Q
Conditioning
EMOM x 16 Minutes (4 Rounds) – Record round with lowest total reps:
(1) Calorie Row
(2) V-up
(3) KBS (53/35)
(4) DBall Cleans (80/50)