Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD
Clean Technique
Every 2:00 × 6
- 1 clean pull
- 1 hang power clean
- 1 front squat
Stay around 60–70%.
Every rep should look sharp.
Unilateral Accessory
Single-Leg RDL
2 × 8/leg
Conditioning — “Every Four”
Every 4:00 × 4
- 200m run
- 10 alternating DB clean & jerks
- 10 box step-overs
Rest for the remainder.
Work time should be around 2:00–2:30, giving substantial recovery.
Deload. Still getting a conditioning stimulus without accumulating fatigue.
Clean Technique
Every 2:00 × 6
- 1 clean pull
- 1 hang power clean
- 1 front squat
Stay around 60–70%.
Every rep should look sharp.
Unilateral Accessory
Single-Leg RDL
2 × 8/leg
Conditioning — “Every Four”
Every 4:00 × 4
- 200m run
- 10 alternating DB clean & jerks
- 10 box step-overs
Rest for the remainder.
Work time should be around 2:00–2:30, giving substantial recovery.
Deload. Still getting a conditioning stimulus without accumulating fatigue.
Clean Technique
Every 2:00 × 6
- 1 clean pull
- 1 hang power clean
- 1 front squat
Stay around 60–70%.
Every rep should look sharp.
Unilateral Accessory
Single-Leg RDL
2 × 8/leg
Conditioning — “Every Four”
Every 4:00 × 4
- 200m run
- 10 alternating DB clean & jerks
- 10 box step-overs
Rest for the remainder.
Work time should be around 2:00–2:30, giving substantial recovery.
Deload. Still getting a conditioning stimulus without accumulating fatigue.