WOD

A. 3-Position Squat Cleans (top down)
Work to challenging load for complex

Hang (mid thigh)
Knee-caps
Ground

B. Reps 21-18-15-12-9-6-3 For Time (20 min cap):

TTB
Box Jump overs (24/20’’)
Kipping HSPU (reps in reverse: 3-6-9-12-15-18-21)

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STRONG PROGRAM:

Legs (Ham/Glute dominant) + Core
Parts A and B stay the same each week. Track these metrics.

Deload week for Power Cleans and Deadlifts

A. Power Cleans (drop bar from top) – 2 reps EMOM x 10 min @ 80-85% of normal loading

B. “Stop” Deadlifts – 5 x 5 @ 75-80% of normal weight used for heavy triple

C. DB Stiff-Legged Deadlifts – Reps 15-12-9 (increasing weight)
Like an RDL, but weights are generally going to be lighter, with an additional focus on the stretch of the hamstrings. Standing on a riser is a good call if you have flexible hamstrings. Legs are NOT completely locked, though straighter than when performing an RDL.

D. One Round:

200m Farmers Walk (heavy)
30 Russian KBS
30 Weighted Situps (ADV weighted GHD)
30 Lying Leg Raises with hip thrust at top

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