WOD
Warm-up
LXB/Foam Roll: Glutes/Quad/Hips/T-Spine
PVC Pipe Warm-up -> Clean Progression
Strength
Clean Complex
Every 2 Minutes x 5 Rounds (10 Minutes)
1 Clean + 1 Paused Hang Clean (2sec below knee) + 1 1/4 Front Squat
*total of 3 full squats
Conditioning
EMOM x 12 Minutes (4 Rounds) – Record round with lowest total rep count:
(1) 100m | 200m Run
(2) DBall Clean (over shoulder) | DBall Ground to Shoulder (80/50)
(3) Forearm Plank | DBall Bearhug Hold*
100m = 1 rep | 200m = 2 rep
*every 5sec held = 1 rep