Wednesday, March 25th, 2026
Weightlifting
Every 3:00 x 5 Sets
Set 1: 4 Hang Clean
Set 2: 4 Hang Clean
Set 3: 3 Hang Clean
Set 4: 3 Hang Clean
Set 5: 2 Hang Clean
Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 5.
The Hang Clean can be either a Power Clean or a Squat Clean. Ideally we catch high and start catching lower and lower on each set
Barbell Conditioning
“Checkmate”
3 Rounds for Time
15 Deadlift
30 Double Unders
12 Power Cleans
30 Double Unders
9 Hang Squat Cleans
30 Double Unders
Barbell: 135/95lb, 61/43kg
Optional Accessories
For Quality
4 Sets:
6-8 GHD Back Extensions
:30-:40 Weighted Sorenson Hold
6/6 Single Leg Pistol Step-Down
