9.16.26 Workout of the Day

Claire Bear & the Tuesday 1230 PM familia.

Barbell
Strength
Clean Complex
3 sets: 1 Hang Power Clean to Parallel + 1 Power Clean + 1 Hang Power Clean

Conditioning
For Time
200 m run
15 C&J (135/95)
200 m run
12 C&J (135/95)
200 m run
9 C&J (135/95)
200 m run
9 C&J (135/95) (Yes 9, not 6)

Interval
“Wednesday Pump”
On the every 6:00 × 6
500/400 m row or 400 m run
12 Russian KBS (70/53)
9 Strict Pull-ups
6 Wall Walks
-Modify distance & rep scheme to sub 5:00 per round.