WOD 09102026

A. (For warm up)

2 rounds:

20 second dragon each side

10 glute bridge with pause

5 single leg reach down each side

2 rounds:

20 second PVC front rack (box)

10 box pistols each side

5 hang muscle cleans + 2 second front rack hold each rep

B. (6:00 cap)

3 rounds:

3 clean pulls + 3 hang power cleans

30 second high plank

(95/65; 115/85; 135/95lb)

C. (12:00 clock)

Every 2:00:

1 clean pull + 1 power clean + 1 below knee hang power clean

(Pick load for strength)

D. (20:00 clock)

Every 4:00:

10 deadlifts 185/125lb (overhand)

8 bar facing burpees

6 hang power cleans

For remainder: max push ups

E. Static stretches