WOD 11132026

A. (For warm up)

1:00 foam roll lats

1:00 tricep smash (bar) each side

1:00 PVC front rack stretch (box)

1:00 bike

-then-

2 rounds:

10 box pistols 20”

15 dbell cleans 25s/15s

B. (4:00 EMOM)

5 power cleans + 3 second pause in receiving position 95/65lb

C. (16:00 clock)

Every 2:00:

1 clean pull + 1 below knee hang power clean

-rest 15 seconds-

1 clean pull + 1 power clean

D. (For time)

30 cleans 225/155lb

E. Static stretches