WOD 11132026

A. (For warm up)

1:00 foam roll lats

1:00 foam roll tricep smash each side

1:00 PVC front rack stretch (box)

1:00 air squats to box

-then-

2 rounds:

10 box pistols 20”

15 light dbell cleans

B. (4:00 EMOM)

5 dbell power cleans + 3 second pause in receiving position

(Dbell each hand; light/ moderate)

C. (12:00 clock)

Every 1:30:

3 dbell deadlifts + 3 dbell cleans + 3 dbell hang cleans

(Dbell each hand; for strength)

D. (For time)

50 dbell cleans (dbell each hand)

(Heavier weights)

E. Static stretches