WOD: Wednesday, December 18th, 2024

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Warm-up: Group Dynamic

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes
  • :20s Glute Bridge – :10s of Active Hip Thrusts 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Strength: Clean Complex (17 Minutes) 

  • Sets 1 and 2: 2 Cleans + 2 Hang Cleans @65% of 1RM 
  • Sets 3 and 4: 2 Cleans + 2 Hang Cleans @75% of 1RM 

*Complete the 2 cleans first before the 2 hang cleans 

*Can drop between cleans but not between hang cleans

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Workout: 3 Intervals (4 Minutes ON / 2 Min OFF) 

AMRAP x 4 Minutes 

  • 4 Alt DB Box Step Ups (50/35)(24”/20”) 
  • 5 Toes to Bar
  • 6 Hang Power Cleans (115/85) 

*CRX: 4 Hang Power Cleans (155/105) 

*DB must be held in the suitcase position

*3 Scores: Total rounds + reps for each interval 

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Cardio Option: 3 Intervals (4 Minutes ON / 2 Min OFF) 

AMRAP x 4 Minutes 

  • 4 Alt DB Box Step Ups (50/35)(24”/20”) 
  • 5 Toes to Bar
  • 6 Russian KB Swings (24K/16K)  

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Core: 4 Rounds 

  • 15 V-Ups 
  • :30s Hollow Hold