WARM UP – MOBILITY
Agility ladder + Dynamic joint warm-ups
Green band stretches: Anterior hip, lunge hip opener, and front rack stretch
Tech: Hang power clean, Front squat & Squat cleans
WOD A
*Clean x 1*
20 mins to build and establish a heavy single or 1RM squat clean.
WOD B
*A Bar Song*
21-15-9 reps for time:
Hang power clean (135/95)
Front squat (135/95)
Toes to bar
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Scale the weight so that larger sets of HPC and FS are attainable and intensity stays high!
Target time, 8-12 mins / Time cap: 15 min
Last completed April 24th, 2026
ACCESSORY
2-3 rounds: rest as needed
15-20 GHD Sit-ups
16-20 Alt. Goblet curtsy lunges
25-30 Banded good mornings
