WOD: Tuesday, December 26th, 2023

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, jump squats, burpees 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Strength: Power Clean (17 Minutes) 

• 3 Sets x 3 Reps @ 80% of 1 Rep Max 
• 2 Sets x 2 Reps @ 85% of 1 Rep Max 

*Drop singles are preferred to make every rep look/feel the same

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Workout: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

• 200 Meter Run 
• 10 Burpee Pull Ups 

-In remaining time complete max reps of: 

• Hang Power Cleans (105/75) 

Even Rounds (2 and 4): 

• 200 Meter Run 
• 10 Hang Power Cleans (105/75) 

-In remaining time complete max reps of: 

• Burpee Pull Ups 

*2 Scores 

• Total reps completed for the hang power cleans
• Total Reps completed for the burpee pull ups 

*If you are using a band for pull ups: 

• Rounds 1 & 3 you will complete = 10 Burpees + 10 Banded Pull Ups
• Round 2 you will complete max banded pull ups
• Round 4 you will complete max burpees 
• Add both of them together and cut in half for your “burpee pull up” score 

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Cardio Option: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

• 200 Meter Run 
• 10 Burpee Pull Ups 

-In remaining time complete max reps of: 

• DB Hang Power Cleans (50/35) * alt every 5 reps

Even Rounds (2 and 4): 

• 200 Meter Run 
• 10 DB Hang Power Cleans (50/35) *10 per side

-In remaining time complete max reps of: 

• Burpee Pull Ups 

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Core: 4 Rounds 

• 15 V-Ups 
• 30 Plate Twists (25/15)