12.23.2025

WARM UP WOD:

30 Cal Row

10 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

CLEAN BAR COMPLEX

2 Position Clean – 8×2 add weight each set

Clean Pulls 3×5 or Barbell Shrugs – 3 × 10

Renegade Row (sub low row machine) – 3×6 or 8

Body Rows – 3×10

Bulgarian Split Squat – 3×8 ea leg

Sorinex Hamstring Curls – 3×10

CONDITIONING:

3 Rounds –

400m Run (Sub 25 Cal C2)

15 KBS

10 Wall Ball Shots

10 T2B

POST:

STRETCH