Monday 04-06-2026
Weightlifting: Every 2:30 x 5 Sets
Clean + 2 Hang Clean + Front Squat
Starting @ 65% of 1RM Clean and increasing to a heavy complex for the day. The priority is still the Hang Clean here, but we are looking to increase to a heavier load than we did in week 2 of this cycle.
*The Clean can be either a Power Clean or a Squat Clean.
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WOD: 3 Rounds for Time
500m Row
20 Single Db Box Step-Overs 25/15 L1, 35/25 L2, 50/35 L3
50 Single Unders L1, 50 Double Unders L2 & L3
Box Height: 24/20”
Goal: 11:00 – 15:00 | Time Cap: 15:00
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Extra/Optional/Accessories
For Quality 3 Sets:
12 Dual KB Front Squat
50ft Sled Push
:30/:30 Paloff Press Hold
Weightlifting: Every 2:30 x 5 Sets
Clean + 2 Hang Clean + Front Squat
Starting @ 65% of 1RM Clean and increasing to a heavy complex for the day. The priority is still the Hang Clean here, but we are looking to increase to a heavier load than we did in week 2 of this cycle.
*The Clean can be either a Power Clean or a Squat Clean.
---
WOD: 3 Rounds for Time
500m Row
20 Single Db Box Step-Overs 25/15 L1, 35/25 L2, 50/35 L3
50 Single Unders L1, 50 Double Unders L2 & L3
Box Height: 24/20”
Goal: 11:00 – 15:00 | Time Cap: 15:00
---
Extra/Optional/Accessories
For Quality 3 Sets:
12 Dual KB Front Squat
50ft Sled Push
:30/:30 Paloff Press Hold
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