TUE 12/30/25 WOD

Warm Up - :40 inchworms with a push-up + lateral hop - :40 alternating deep lunge + twists - :40 lateral up-downs over a line - :40 mountain climbers - :40 lateral burpees over a line – Empty bar:  5 hang power cleans – 5 push presses – 5 push jerks - 2 sets: - 3 hang power cleans - 3 shoulder-to-overheads – Build in load to workout weight – 5 scap pulls – 5 kips – 3 lever downs – 3 kipping pullups – Mini round:  2 hang power cleans - 4 shoulder-to-overheads - 6 burpees over the bar - 8 pull-ups – Use workout variations

WOD - 4 Min AMRAP
3 hang power cleans L3-135/95# L2-95/65# L1-55/35#
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups L2-jumping pullups L1-ring rows
– Rest 2:00 between rounds.

5 sets Total Rounds + Reps

Post WOD - 1:30 lat/side delt foam roll/arm - 1:30 T-spine foam roll with arms overhead