WOD: Monday, October 16th, 2023

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of Plate Squats 
• Banded Lat/Samson Stretch – 1 Min per side  

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Strength: Clean Complex (17 Minutes) 

4 Sets 

• Sets 1 & 2: 2 Squat Cleans + 2 Front Squats @ 75% of 1RM 
• Sets 3 & 4: 2 Squat Cleans + 2 Front Squats @ 80% of 1RM 

*Squat Cleans can be drop singles 

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Workout: Every 5 Minutes x 3 Intervals 

2 Rounds 

• 10 Alt DB Suitcase Lunges (50/35) 
• 10 Hang Squat Cleans (95/65) 

-In remaining time complete:

• Max Calorie Row/Bike/Runner/Ski 

*Score is total # of calories completed across all 3 rounds 

*If you are not done by the 4 minute mark, move on and scale 

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Cardio Option: Every 5 Minutes x 3 Intervals 

2 Rounds 

• 10 Alt DB Suitcase Lunges (50/35) 
• 10 DB Hang Squat Cleans (50/35) *5 per side 

-In remaining time complete:

• Max Calorie Row/Bike/Runner/Ski 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Plate Twists (25/15)